Beginners 5k Training Plan – 12 Weeks to Your First 5k Run

So, you’ve decided to pick up running and have tasked yourself with completing a 5k run in the next three months. Congratulations on setting yourself a new challenge, but you’d be silly to set off without our beginners 5k training plan.

Here’s your 12-week running plan if you’ve never taken to the streets (or treadmill) before and just want to complete a 5k either by walking or running it.

 

12-Week beginners 5k training plan

 

Week 1: Base building

Monday
Easy, walk 5 mins

Tuesday
Rest

Wednesday
Easy, walk 10 mins

Thursday
Rest

Friday
Easy, walk 15 mins

Saturday
Rest

Sunday
Easy, walk 15 mins

 

Week 2: Base building

Monday
Rest

Tuesday
Easy, walk 20 mins

Wednesday
Rest

Thursday
Easy, walk 10 mins

Friday
Rest

Saturday
Easy, walk 25 mins

Sunday
Rest

 

beginners 5k training plan

 

Week 3: Base building

Monday
Rest

Tuesday
Easy, walk 20 mins

Wednesday
Rest

Thursday
Easy, walk 20 mins

Friday
Cross train: plank 3 x 30 sec

Saturday
Rest

Sunday
Easy, walk 25 mins

 

Week 4: Base building

Monday
Rest

Tuesday
Medium, walk/run 15 mins (4/1)

Wednesday
Rest

Thursday
Medium, walk/run 20 mins (5/1)

Friday
Rest

Saturday
Easy, walk, 20 mins

Sunday
Rest

 

Week 5: Rest and recover

Monday
Cross train: plank 2 x 30 sec

Tuesday
Rest

Wednesday
Easy, walk 20 mins

Thursday
Rest

Friday
Easy, walk 20 mins

Saturday
Rest

Sunday
Cross train: plank 3 x 30 sec

 

Week 6: Hills and speed work

Monday
Easy, walk 30 mins

Tuesday
Rest

Wednesday
Hard, hills 10 min walk, 3 hills, 5 min cool down

Thursday
Rest

Friday
Hard, hills 10 min walk, 4 hills, 5 min cool down

Saturday
Rest

Sunday
Easy, walk 20 mins

 

beginners 5k training plan

 

Week 7: Hills and speed work

Monday
Easy, walk 20 mins

Tuesday
Rest

Wednesday
Hard, speed work, 5 min walk, 1 steady lap, 2 hard laps with 3 min rest, 5 min cool down

Thursday
Rest

Friday
Rest

Saturday
Easy, walk 20 mins

Sunday
Medium, walk run, 20 mins (4/1)

 

Week 8: Rest and recover

Monday
Rest

Tuesday
Cross train: plank 3 x 30 sec, standing bicycle crunches 2 x 20 sec

Wednesday
Easy, walk 20 mins

Thursday
Cross train: plank 3 x 30 sec, standing bicycle crunches 2 x 20 sec

Friday
Easy, walk 20 mins

Saturday
Rest

Sunday
Rest

 

Week 9: Base building

Monday
Medium, walk/run 20 mins (4/1)

Tuesday
Rest

Wednesday
Medium, steady running 10 mins

Thursday
Cross-train: standing bicycle crunches 3 x 20

Friday
Rest

Saturday
Medium, walk/run 30 mins (4/1)

Sunday
Rest

 

Week 10: Base building

Monday
Medium, steady running 10 mins

Tuesday
Rest

Wednesday
Medium, steady running 15 mins

Thursday
Rest

Friday
Medium, walk/run 20 mins (3/2)

Saturday
Rest

Sunday
Easy, walk 30 mins

 

Week 11: Hills and speed work

Monday
Rest

Tuesday
Hard, speed work, 5 min walk, 1 steady lap, 3 hard laps with 3 mins rest between 5 min cool down

Wednesday
Rest

Thursday
Medium, 15 mins steady running

Friday
Rest

Saturday
Hard, speed work, 5 min walk, 1 steady lap, 3 hard laps with 3 mins rest between 5 min cool down

Sunday
Rest

 

Week 12: Rest and recover

Monday
Cross train: plank 3 x 30 sec, 10 burpees

Tuesday
Rest

Wednesday
Easy, walk 20 mins

Thursday
Rest

Friday
Easy, walk 20 mins

Saturday
Rest

Sunday
Race day

 

For the PDF version of this beginners 5k training plan , nutrition tips, and workouts, get the latest TRAIN magazine direct into your inbox every month for free by signing up to our newsletter

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