No running experience? No problem. With this training schedule, beginners can ease into 5K training carefully and comfortably, building stamina (and maybe even a love for running!) at a steady, sane pace.
By: Anna D'Anna
Training Tips
- This plan calls for 3 days of running/walking, 2 days of cross-training, and 2 days of strength training. You can move the days around as needed to fit your own schedule. Try to separate your run/walks with a rest or cross training day in between. You can also put your strength training on the same day as your run/walk or cross-training.
- Always complete a 5-7 minute active warm up before training. This can include moves like pulling knees to chest, side lunges, straight leg kicks, etc.
- Take a second day off per week, if necessary, depending on your fitness ability coming into the training. Don’t over-exert yourself—you’ll regret it later. And don’t skip those cross training days: cross training will help you to build your cardio ability, without using the same muscles as you do on a run/walk.
- Cross training means a 35-45 minute workout engaging different muscles. This can include swimming, cycling, a boot camp class, etc.
- Strength training is a whole-body work out, with an emphasis on core/glute work. Strength train at least twice a week. This will help keep your ligaments strong and prevent injury. There are lots of good strength training guides available online or through your gym.
- Build up your running rate in baby steps. As you begin your training, find a running-to-walking ratio that works for you. Start with 1 minute of running followed by 1 minute of walking, then increase it to 2 minutes of running followed by 1 minute of walking. Your perceived effort on the run should be a 5 or 6 out of 10. You do not want to be breathing heavy. Keep a pace that’s between comfortable and slightly winded. Your walks should be easy enough so you can recover, but brisk enough that you are still walking with a purpose. As you do your run/walk intervals for 10-15 minutes on day 1, keep thinking about your perceived effort so you do not run too hard. Increase or decrease your run portion as needed, but try to keep the walk portion to no more than 1 minute.
- After the first week, add in 5 minutes of additional walking time after you finish your run/walk intervals. This will help increase your distance.
- Remember, running is hard on your body, so be kind to it. Build in time to stretch after runs, and do yoga-type classes to help with any tightness or discomfort. Here are some of my favorite stretches. Follow the plan and build your mileage gradually to keep your body safe and injury free.
- As you get stronger, you can decrease your walk time if you want.
- Everyone’s feet are not the same. Invest in a good pair of sneakers and a few pairs of socks. For your first pair, go to a running store to be fitted for sneakers. Don’t just buy off the shelf!
Training Schedule
Week |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
1 |
Test |
Cross Train |
Strength Train |
Run/Walk |
Strength Train |
Run/Walk |
REST |
2 |
Run/Walk |
Cross Train |
Strength Train |
Run/Walk |
Strength Train |
Run/Walk |
REST |
3 |
Run/Walk |
Cross Train |
Strength Train |
Run/Walk |
Strength Train |
Run/Walk |
REST |
4 |
Run/Walk |
Cross Train |
Strength Train |
Run/Walk |
Strength Train |
Run/Walk |
REST |
5 |
Run/Walk |
Cross Train |
Strength Train |
Run/Walk |
Strength Train |
Run/Walk |
REST |
6 |
Run/Walk |
Cross Train |
Strength Train |
Run/Walk |
Strength Train |
Run/Walk |
REST |
7 |
Run/Walk |
Cross Train |
Strength Train |
Run/Walk |
Strength Train |
Run/Walk |
REST |
8 |
Run/Walk |
Cross Train |
Strength Train |
Run/Walk |
Strength Train |
Run/Walk |
REST |
9 |
Run/Walk |
Cross Train |
Strength Train |
Run/Walk |
Strength Train |
Run/Walk |
REST |
10 |
Run/Walk |
Cross Train |
REST |
Run/Walk |
Cross Train |
REST |
REST |