5K Training Plan for Beginners

5K Training Plan for Beginning Runners Couch to 5K

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:

Catherine Basu

Hello! I'm the founder of Fit Armadillo® and I'm so glad you're here. If you've been looking for a way to start your healthy lifestyle, but you don’t want to join a gym or spend thousands of dollars on supplements and fad products, you’ve come to the right place. On the blog we share fitness tips and healthy recipes to get you started. For more 1-on-1 help head here to get matched with an awesome certified fitness professional.

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