6-Week 5K Training Plan With a Music Mix

Walk/Run Training Tips

The following guidelines are meant to progress a newbie from walking to running. Start walking and mix in short interval runs.

Make sure to always warm up before. Start with an easy 5- to 10-minute walk to warm up your muscles. 

Week 1: 25-minute walk/run
5-minute walk
1-minute run/2-minute walk, repeat 5x
5-minute walk

Week 2: 25-minute walk/run
5-minute walk
1-minute run/2-minute walk, repeat 5x
5-minute walk

Week 3: 30 min walk/run
7-minute walk
2-minute run/2-minute walk, repeat 4x
7-minute walk

Week 4: 30-minute walk/run
7-minute walk
3-minute run/1-minute walk, repeat 4x
7-minute walk

Week 5: 30-minute walk/run
5-minute walk
4-minute run/1-minute walk, repeat 4x
5-minute walk

Week 6: 30-minute walk/run
5-minute walk,
4-minute run/1-minute walk, repeat 4x)
5-minute walk

More6 Core Exercises for Beginning Runners

Get the Right Mix

From Depeche Mode to The Rolling Stones, these tunes that will keep you energized through your 5K journey.

Music List Music List

Download the RockMyRun App (iTunes or Google Play).

What's your favorite song on the mix? Comment below.

More: 5K Strength-Training Plan

Active logoSign up for your next 5K.

About the Author

Discuss This Article

Follow your passions

Connect with ACTIVE.COM