5K run: 7-week training schedule for beginners
Date Updated: 01/12/2024
Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don't be afraid of the distance. A 5K run is a great distance for a new runner. You can get ready for a 5K run in only two months.
Maybe you don't think you can run a 5K. Or you don't think you have enough time or energy to get ready for one. This 5K schedule may help you. It has some short sessions during the week that take only about 30 minutes.
Write when you'll exercise in your calendar. Note when your 5K race will be. If you don't want to run, you can walk instead. Try it. You just might meet your goal and finish a 5K.
If you're just starting to exercise, start slowly. Start with a slower pace and exercise for shorter times, such as a few short walks spread through the day. Work your way up to moving faster and for longer periods as your body adjusts. Then begin the 5K training schedule when you can exercise for 30 minutes at a time.
For most healthy adults, the Department of Health and Human Services recommends getting 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Being active 30 minutes a day on most days of the week can help you meet the guidelines.
How to use the 5K training schedule
Think about using this seven-week 5K run training schedule as your guide. It's made for beginners or anyone who wants to do a 5K race. You also can adapt it for a 5K walk.
This 5K training schedule includes a mix of running, walking and resting. This mix helps lower the risk of injury, stress and fatigue. It also can help you enjoy physical activity. Keep in mind, you can run or walk slowly to help your body adjust to this 5K training schedule.
If you'd like to do something besides walking on the walking days, try cross-training. Try exercises such as water running, cycling or rowing.
Under this 5K run training schedule, you'll spend some of your time walking. For instance, during week one on run/walk days, you'll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes.
As the weeks progress, you'll add to the time you run little by little. You'll cut down on the time you walk. Or you can walk the whole time if you're planning to do a 5K walk.
One day a week is a day of rest from exercise. On this schedule, the day is Friday. This gives your muscles time to recover. On Sunday, you can either take another day of rest or enjoy a walk for as long as you'd like. Also take a day of rest the day before your race. On this 5K run training schedule, race day falls on Saturday of your seventh week.
5K run: 7-week training schedule for beginners
Week 1
On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
| Monday | Run/walk 30 minutes |
| Tuesday | Walk 30 minutes |
| Wednesday | Run/walk 30 minutes |
| Thursday | Walk 30 minutes |
| Friday | Rest |
| Saturday | Run/walk 3 miles (4.8 km) |
| Sunday | Rest or walk |
Week 2
On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
| Monday | Run/walk 30 minutes |
| Tuesday | Walk 30 minutes |
| Wednesday | Run/walk 30 minutes |
| Thursday | Walk 30 minutes |
| Friday | Rest |
| Saturday | Run/walk 3.5 miles (5.6 km) |
| Sunday | Rest or walk |
Week 3
On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
| Monday | Run/walk 30 minutes |
| Tuesday | Walk 30 minutes |
| Wednesday | Run/walk 30 minutes |
| Thursday | Walk 30 minutes |
| Friday | Rest |
| Saturday | Run/walk 2 miles (3.2 km) with Magic Mile* |
| Sunday | Rest or walk |
Week 4
On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
| Monday | Run/walk 30 minutes |
| Tuesday | Walk 30 minutes |
| Wednesday | Run/walk 30 minutes |
| Thursday | Walk 30 minutes |
| Friday | Rest |
| Saturday | Run/walk 4 miles (6.4 km) |
| Sunday | Rest or walk |
Week 5
On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.
| Monday | Run/walk 30 minutes |
| Tuesday | Walk 30 minutes |
| Wednesday | Run/walk 30 minutes |
| Thursday | Walk 30 minutes |
| Friday | Rest |
| Saturday | Run/walk 2 miles (3.2 km) with Magic Mile* |
| Sunday | Rest or walk |
Week 6
On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.
| Monday | Run/walk 30 minutes |
| Tuesday | Walk 30 minutes |
| Wednesday | Run/walk 30 minutes |
| Thursday | Walk 30 minutes |
| Friday | Rest |
| Saturday | Run/walk 4.5 miles (7.2 km) |
| Sunday | Rest or walk |
Week 7
On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.
| Source: Galloway J. Galloway's 5K/10K Running. 3rd ed. Meyer & Meyer Sport; 2017. Used with permission. | |
| *The Magic Mile is a training tool designed to help you find a race pace that's right for you. On the first Magic Mile, warm up as usual. Then run or walk 1 mile (1.6 kilometers) a bit faster than your usual pace. Time your 1-mile run/walk with a stopwatch. Run easily or walk the rest of the distance for the day. Each time you do the Magic Mile, warm up as usual. Then try to beat your earlier 1-mile run/walk time. Your 5K race pace should be about 1 to 2 minutes slower than your fastest Magic Mile time. | |
| Monday | Run/walk 30 minutes |
| Tuesday | Walk 30 minutes |
| Wednesday | Run/walk 30 minutes |
| Thursday | Walk 30 minutes |
| Friday | Rest |
| Saturday | 5K race day |
| Sunday | Rest or walk |
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