A 10-Week Plan to Run 5K for Beginning Runners

Weeks 7 and 8: Four to Five Days per Week

Walk out the door and head in one direction for 23 minutes. Turn around and return 23 minutes to where you started—46 minutes total.

  • For the first five minutes of your workout, you should walk—no running.
  • For the last five minutes of your workout, you should walk—again, no running.
  • During the middle 36 minutes of the workout, jog or run at an easy pace. You should be able to hold a conversation with someone. Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 90 seconds), walk until you are recovered. Repeat this process throughout the running portion.
  • The goal is to complete this workout four to five times per week for two weeks.
More: 8 Essential Strength Moves for Beginning Runners

Weeks 9 and 10: Five Days per Week

Walk out the door and head in one direction for 25 minutes. Turn around and return 25 minutes to where you started—50 minutes total.

  • Walk for the first five minutes of your workout—no running.
  • Walk for last five minutes of your workout—again, no running.
  • During the middle 40 minutes of the workout, jog or run at an easy pace. Jog until you start feeling tired (or a minimum of two minutes), walk until you are recovered, and repeat throughout running portion.
  • Complete this workout five times per week for two weeks.
More: How Fast Should Beginners Run?

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