Categories

Training for a 5K

A 5K is approximately 3.1 miles. For the beginner, it may feel like a long distance, but don't feel overwhelmed, it is easy to train for this race. You can be ready in as little as 2 months. By signing up for the race before you begin your training program, you may feel an extra desire to keep to your practice schedule. Give yourself 2-3 months to get ready.

Allow your body time to work up to the health and stamina it needs to complete in a race without causing injury to yourself. You should feel energized after a workout. If you feel pain or fatigue, then you are working yourself too hard and need to cut back. If you miss a workout, don't jump ahead. You're not going to go from running 1 mile to 3 miles. Keep it slow and steady. Extend your schedule by that missed workout.

The following schedule is an example of a training plan that will help you prepare for your 5K race. It is based on a 30 minute a day training session. It allows for a 5 minute warm up followed by either the walking or the run/walk day. On walking day you will walk for 25 minutes (5 minute warm up + 25 minute walk=30 minutes). On run/walk days you will alternate running and walking for the allotted number of seconds (5 minute warm up + 25 minutes alternating run/walk=30 minutes). Slowly the running intervals will get longer and the walking intervals will get shorter.

 
  • 1 Week One
    • Monday: Warm up Run 15 Walk 45
    • Tuesday: Walk
    • Wednesday: Warm up Run 15 Walk 45
    • Thursday: Walk
    • Friday: Recover
    • Saturday: Warm up Run/walk 3 miles
    • Sunday: Recover
    2 Week Two
    • Monday: Warm up Run 15 Walk 45
    • Tuesday: Walk
    • Wednesday: Warm up Run 15 Walk 45
    • Thursday: Walk
    • Friday: Recover
    • Saturday: Warm up Run/Walk 3 miles
    • Sunday: Recover
    3 Week Three
    • Monday: Warm up Run 20 Walk 40
    • Tuesday: Walk
    • Wednesday: Warm up Run 20 Walk 40
    • Thursday: Walk
    • Friday: Recover
    • Saturday: Warm up Run/Walk 1 fast mile
    • Sunday: Recover
    4 Week Four
    • Monday: Warm up Run 20 Walk 40
    • Tuesday: Walk
    • Wednesday: Warm up Run 20 Walk 40
    • Thursday: Walk
    • Friday: Recover
    • Saturday: Warm up Run/Walk 4 miles
    • Sunday: Recover
    5 Week Five
    • Monday: Warm up
    • Tuesday: Run 25 Walk 35Walk
    • Wednesday: Warm up Run 25 Walk 35
    • Thursday: Walk
    • Friday: Recover
    • Saturday: Warm up Run/Walk 2 fast miles
    • Sunday: Recover
    6 Week Six
    • Monday: Warm up Run 25 Walk 35
    • Tuesday: Walk
    • Wednesday: Warm up Run 25 Walk 35
    • Thursday: Walk
    • Friday: Recover
    • Saturday: Warm up Run/Walk 4 miles
    • Sunday: Recover
    7 Week Seven
    • Monday: Warm up Run 30 Walk 30
    • Tuesday: Walk
    • Wednesday: Warm up Run 30 Walk 30
    • Thursday: Walk
    • Friday: Recover
    • Saturday: RACE DAY!
    • Sunday: Recover

Free Guidance, Motivation, & Diet Tools

Join our growing community and get on the right path to total health.

  • Free Diet Tracking Tools
  • Access to Nutrition Experts
  • Phone Apps Coming Soon
  • Healthy Recipes
  • Exercise Tracking
  • Calorie Tracking
  • Fitness Tools & Workouts
  • And Much More..