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.

You should feel confident that you can make it through three miles. This is a major cardiovascular and athletic achievement. Celebrate with a 5K race and then get ready to be hooked on running. 

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