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Train for a 5K





Once I get a bit healthier I would love to do a 5K, I know I could do one walking now but I also know it would be kinda slow. I know a lot of people that have been talking about wanting to do a 5K but they weren't sure how to start training for one. Below is a 7 week training schedule for beginners!
For those of you that don't know a 5K is 3.1 miles. This 5K training schedule incorporates a mix or running, walking and resting. Under this 5K run schedule you will spend a portion of your training walking. For instance during week one on your run/walk days you'll run for 15 seconds then walk for 45 seconds and you will repeat that cycle for 30 minutes. As the weeks go on so will the amount of time that you are running. You need to make sure you give your body a day of rest, which on this schedule will be Friday. You need to give your muscles time to recover, on Sunday's you can take a second day of rest or you can enjoy a normal walk at your choice of pace and distance.
 
 
Week 1:
On Run/Walk days, run 15 seconds & walk for 45 seconds and repeat. (If you plan on only walking the 5K walk only).
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, run 15 seconds, walk 45 seconds and repeat.(Again if you aren't going to run the 5K walk only).
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:
Run 20 seconds & Walk 40 seconds on Run/Walk days. (If you are going to do the 5K walking, only walk)
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:
 
Run for 20 seconds and walk for 40 seconds on the Run/Walk days. (Walkers for the 5K only walk).
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:
Run 25 seconds/Walk for 35 seconds on Run/Walk days. (Walkers for 5K just keep walking).
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:
Run for 25 seconds and walk for 35 seconds on Run/Walk days. (Walkers for 5K just keep walking)
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:
 
Run for 30 seconds and walk for 30 seconds. (Walkers only, walk the whole 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
 
 
 
 
 
 
 
Thank you mayo clinic
　
　
　

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