Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don’t be daunted by the distance. A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months.
Consider using this seven-week 5K run training schedule as your guide. This 5K run training schedule, created by Olympian Jeff Galloway, is tailored for beginners or anyone who wants to complete a 5K race. You don’t have to use this training schedule only for a 5K run. You can also adapt it for a 5K walk.
This 5K training schedule incorporates a mix of running, walking and resting. This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity. Remember, you can run or walk slowly to help your body adjust to this 5K training schedule.
Under this 5K run schedule, you’ll spend a portion of your training walking. For instance, during week one on run/walk days, you’ll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes.
As the weeks progress, you’ll gradually increase the amount of time running and reduce the amount of time walking. If you’re adapting the training for a 5K walk, then you always walk, even on run/walk days.
One day a week, every Friday on this 5K schedule, is a day of rest from exercise, giving your muscles time to recover. On Sunday, you can either take a second day of rest, or you can enjoy a walk at your choice of distance. On this 5K run training schedule, race day falls on Saturday of your seventh week.
Week 1
On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
Monday      Run/walk 30 minutes
Tuesday      Walk 30 minutes
Wednesday    Run/walk 30 minutes
Thursday      Walk 30 minutes
Friday         Rest
Saturday      Run/walk 3 miles
Sunday       Rest or walk
Week 2
On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
Monday      Run/walk 30 minutes
Tuesday      Walk 30 minutes
Wednesday   Run/walk 30 minutes
Thursday      Walk 30 minutes
Friday        Rest
Saturday      Run/walk 3.5 miles
Sunday       Rest or walk
Week 3
On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
Monday      Run/walk 30 minutes
Tuesday      Walk 30 minutes
Wednesday   Run/walk 30 minutes
Thursday     Walk 30 minutes
Friday        Rest
Saturday      Run/walk 2 miles
Sunday       Rest or walk
Week 4
On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
Monday      Run/walk 30 minutes
Tuesday      Walk 30 minutes
Wednesday   Run/walk 30 minutes
Thursday      Walk 30 minutes
Friday        Rest
Saturday      Run/walk 4 miles
Sunday       Rest or walk
Week 5
On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.
Monday      Run/walk 30 minutes
Tuesday      Walk 30 minutes
Wednesday   Run/walk 30 minutes
Thursday     Walk 30 minutes
Friday        Rest
Saturday      Run/walk 2 miles
Sunday       Rest or walk
Week 6
On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.
Monday      Run/walk 30 minutes
Tuesday      Walk 30 minutes
Wednesday   Run/walk 30 minutes
Thursday     Walk 30 minutes
Friday        Rest
Saturday      Run/walk 4.5 miles
Sunday       Rest or walk
Week 7
On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.
Monday      Run/walk 30 minutes
Tuesday      Walk 30 minutes
Wednesday   Run/walk 30 minutes
Thursday     Walk 30 minutes
Friday        Rest
Saturday      5K race day
Sunday       Rest or walk
Train for Your First 5K
