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

Weeks 3 and 4: Four Days per Week

Walk out the door and travel 18 minutes in one direction, turn around, and return 18 minutes to where you started—36 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 26 minutes of the workout, you're free to jog or run, as long as you do so easily and don't push yourself. Here's how to run during those middle 26 minutes: Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 45 seconds), walk until you are recovered, and repeat throughout running portion.
  • The goal is to complete this workout four times per week for two weeks.
More: 6 Tips to Prepare Mentally for Your First 5K

Weeks 5 and 6: Four to Five Days per Week

Walk out the door and travel 20 minutes in one direction, turn around, and return 20 minutes to where you started—40 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 30 minutes of the workout, jog or run. Keep an easy pace and don't push yourself. Here's how to run during those middle 30 minutes: Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 60 seconds), walk until you are recovered, and repeat throughout running portion.
  • The goal is to complete this workout four to five times per week for two weeks.
More: 3 Essential Speed Workouts for Beginners

Discuss This Article

Follow your passions

Connect with ACTIVE.COM