5K Run: 6-Weeks Training Schedule For Beginners August 3, 2016

Running your first 5k race? Do you swim, cycle or engage in sports regularly? If yes, then running a 5k race would not need much training, but after effects could be a little bad. And, if your answer is “no”, then you are at the right place, to get the solution to your problem.

Beginner 5K Training Program

All you need is a 6-8 week training program to make yourself perfectly fit and ready for your first 5k, assuming you do not have any major health problems. This training is all about four things – Walk, Run, Walk/Run, and Rest. Yes, that’s all to it!

  • Walk – It is the best exercise, especially when done under the early morning sun. Speed doesn’t matter much. Covering the distance is important.
  • Run – It helps you to build stamina quite well. Here too, speed should not be that fast that you lose your breath; speed should be such that you can comfortably converse.
  • Walk/Run – This is a combination of walking and running. It is done on the days when not much exercise is to be done. Running till you feel a little fatigued and then walking till you recover.
  • Rest – Rest is equally important as the actual training. When we rest, muscles build in strength. Without taking days off for rest, no training can be successful.

Now, come to the actual 5k beginner training schedule. Just follow the schedule listed below for 6 weeks and you’ll be set!

[ Read: Simple Steps To Help You Prepare For A 5K Marathon ]

Week 1:

  • Monday- Walk/Run – walk briskly and then run and then walk.
  • Tuesday- Run for 1 minute and then walk for 1 minute. Do this 10 times.
  • Wednesday- Take rest.
  • Thursday- Run for 2 minutes and then walk for 4 minutes. Do this 5 times.
  • Friday- Take rest.
  • Saturday- Run for 2 minutes and then walk for 4 minutes. Do this 5 times.
  • Sunday– Take Rest.

Week 2:

  • Monday- Walk/Run – walk briskly and then run and then walk.
  • Tuesday- Run for 3 minutes and then walk for 3 minutes. Do this 4 times
  • Wednesday- Take rest.
  • Thursday- Run for 3 minutes and then walk for 3 minutes. Do this 4 times
  • Friday- Take rest.
  • Saturday- Run for 5 minutes and then walk for 3 minutes. Do this 3 times
  • Sunday– Take rest.

Week 3:

  • Monday– Walk/Run – walk briskly and then run and then walk.
  • Tuesday- Run for 7 minutes and then walk for 2 minute. Do this 3 times
  • Wednesday– Take rest.
  • Thursday– Run for 3 minutes and then walk for 3 minute. Do this 4 times
  • Friday– Take rest.
  • Saturday- Run for 5 minutes and then walk for 3 minute. Do this 3 times
  • Sunday- Take rest.

Week 4:

  • Monday- Walk/Run – walk briskly and then run and then walk.
  • Tuesday- Run for 8 minutes and then walk for 2 minute. Do this 3 times
  • Wednesday– Take rest.
  • Thursday– Run for 10 minutes and then walk 2 minute. Do this twice and then run again for 5 minutes
  • Friday- Take rest.
  • Saturday- Run for 8 minutes and then walk for 2 minute. Do this 3 times
  • Sunday– Take rest.

Week 5:

  • Monday– Walk/Run – walk briskly and then run and then walk.
  • Tuesday– Run for 9 minutes and walk for 1 min. Do this 3 times
  • Wednesday- Take rest.
  • Thursday- Run for 12 minutes, walk for 2 minute. Repeat twice and then run for 5 minutes again
  • Friday– Take rest.
  • Saturday– Run for 8 minutes and then walk for 2 minute. Do it 3 times
  • Sunday- Take rest.

[ Read: Increase Your Stamina For Running ]

Week 6:

  • Monday- Walk/Run – walk briskly and then run and then walk.
  • Tuesday- Run for 15 minutes and then walk for 1 min. repeat.
  • Wednesday– Take rest.
  • Thursday- Run for 8 minutes, walk for 2 minute. Do this 3 times
  • Friday– Take rest.
  • Saturday- Take rest.
  • Sunday– Voila!!! Your 5k race!

This is a program for beginners. This beginner 5k training program can be extended for another 2 weeks if there is sufficient time available before the race. In those two weeks, intensity is to be further increased, to boost your stamina all the more. So, pull up your socks and get going. Wishing you good luck for your first 5k race! Happy Running! How do you train for your races? Share your tips with us in the comments section below.

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