5K Training Plan for New Runners

earth_day_run_5k_startThree workouts for each week leading up to the 5K are shown here. Don’t do the workouts on back-to-back days. Instead, give your body time to rest in-between workouts. Either by not exercising that day or just going for a short walk.

Prior to each workout, start with a five minute warmup walk — to get your muscles ready.


Week 1 Three workouts, each containing eight repetitions of:

  • 60 seconds of jogging
  • 90 seconds of walking
Week 2 Three workouts, each containing six repetitions of:

  • 90 seconds of jogging
  • Two minutes of walking
Week 3 Three workouts, each containing two repetitions of:

  • 90 seconds of jogging
  • 90 seconds of walking
  • Three minutes of jogging
  • Three minutes of walking
Week 4 Three workouts, each containing

  • Three minutes of jogging
  • 90 seconds of walking
  • Five minutes of jogging
  • Two and a half minutes of walking
  • Three minutes of jogging
  • 90 seconds of walking
  • Five minutes of jogging
Week 5
  • One workout consisting of a five-minute jog, three-minute walk, five-minute jog, three-minute walk, five-minute jog
  • One workout consisting of a eight-minute jog, five-minute walk, eight-minute jog
  • One workout of consisting of 20 minutes of jogging with no walking
Week 6
  • One workout consisting of a five-minute jog, three-minute walk, eight-minute jog, three-minute walk, five-minute jog
  • One workout consisting of a 10-minute jog, three-minute walk, 10-minute jog
  • One workout of consisting of 25 minutes of jogging with no walking
Weeks 7 and 8
  • In week seven, jog 25 minutes three times.
  • In week eight, jog 28-30 minutes two or three times. Be sure to give yourself at least one day of rest prior to your 5K race.