5K Training Plan for Beginners
5K Training Plan for Beginners
Want to join us for our Virtual Fun Run & Fundraiser, but haven't run a 5K before? You're in luck! Fit Armadillo online personal trainer, Megan, has created a 5K Training Plan just for you.
This 8 week running plan is designed to get you moving and running the next few months so that you can confidently complete 3.1 miles on our December 17th race day.
8-Week Beginner’s 5k Plan
Train for your first 5k in just eight weeks!
How to Use: Consider this a guideline for your training and modify as needed. On a scale of 1-10, aim for a perceived exertion of 7-9 on workout days and below a 5 on easier days. XT (cross training) can include 20-30 min of biking, swimming or elliptical; recommended strength program (2 days/week) is a full body routine of 2-3 sets of 6-10 exercises, working all major muscle groups. Happy Running! 🙂
Sun. | Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. |
|---|---|---|---|---|---|---|
Rest/Walk 20 minutes | 3 x Run 1 min / Walk 4 min (15 min) | Rest or XT and Strength | 1/2 mi run | Rest or XT and Strength | 1 mi run | Long Run 15-20 min; walk as needed |
Rest/Walk 25 minutes | 4 x Run 1 min / Walk 3 min (16 min) | Rest or XT and Strength | 1 mi run | Rest or XT and Strength | 1 mi run | Long Run 20 min; walk as needed |
Rest/Walk 30 minutes | 5 min jog; 5 x Run 1 min / Walk 2 min (15 min) | Rest or XT and Strength | 1.5 mi run | Rest or XT and Strength | 1.5 mi run | Long Run 25 min; walk as needed |
Rest/Walk 35 minutes | 6 x Run 1 min / Walk 3 min (24 min) | Rest or XT and Strength | 2 mi run | Rest or XT and Strength | 1.5 mi run | Long Run 30 min; walk as needed |
Rest/Walk 40 minutes | 5 x Run 1 min / Walk 2 min (15 min) | Rest or XT and Strength | 2.5 mi run | Rest or XT and Strength | 2 mi run | Long Run 35-40 min; walk as needed |
Rest/Walk 45 minutes | 5 min jog; 5 x Run 1 min / Walk 1 min | Rest or XT and Strength | 3 mi run | Rest or XT and Strength | 2 mi run | Long Run 40-45 min; walk as needed |
Rest/Walk 50 minutes | 5 min jog; 5 x Run 30 sec / jog 1 min 30 sec | Rest or XT and Strength | 2.5 mi run | Rest or XT and Strength | 2 mi run | Long Run 30-35 min; walk as needed |
Rest/Walk 30 minutes | Rest or XT | Rest 30 min or 3 miles | Rest or XT | Run 20 min or 2 miles | Rest | Race Day |
Looking for ideas for how to cross train (XT) and strength train when following this beginners 5K training plan?
Book a private online personal training session with its creator, Megan! Head HERE to visit her booking calendar.
BONUS: Megan is the October 2017 Trainer of the Month so you can enjoy her sessions at a discounted rate.
Do you plan on using this 5K training plan? Will it help you prepare for our Virtual Fun Run & Fundraiser or another even? Share in the comments:
