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5K run: 7-week training schedule for beginners
5K run: 7-week training schedule for beginners
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 (4.8 km) |
| 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 (5.6 km) |
| 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 (3.2 km) with Magic Mile* |
| 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 (6.4 km) |
| 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 (3.2 km) with Magic Mile* |
| 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 (7.2 km) |
| Sunday | Rest or walk |
Week 7
On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.
| Source: Galloway J. Galloway's 5K/10K Running. 3rd ed. Meyer & Meyer Sport; 2017. Used with permission. | |
| *The Magic Mile is a training tool designed to help you find a race pace that's right for you. On the first Magic Mile, warm up as usual. Then run or walk 1 mile (1.6 kilometers) a bit faster than your usual pace. Time your 1-mile run/walk with a stopwatch. Run easily or walk the rest of the distance for the day. Each time you do the Magic Mile, warm up as usual. Then try to beat your earlier 1-mile run/walk time. Your 5K race pace should be about 1 to 2 minutes slower than your fastest Magic Mile time. | |
| 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 |
