5-week Training Program for 5km Run

5k training is a fun way to start running, lose weight, and feel great. It is also not as time consuming as marathon or half marathon training.

If you are new to running, then go ahead and get yourself a new pair of running shoes. I cannot stress enough the importance of having a comfortable pair of running shoes while training for a 5k or any other running event. They reduce the impact on your legs and joints while helping to avoid, or reduce, back pain. Visit your local running store to get fitted by experts. Having a good pair of running shoes will also make you feel like a runner which will give you added motivation during a 5k training program.

Below is a 5-week training schedule. If you are new to running, then the 5-week schedule is a safe program to get you started and prepare you for a fun 5k race.


5-Week 5k Training Schedule Week 1:
Monday - Run/Walk 15 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 15 minutes, Friday - Off, Saturday - Run/Walk 25 minutes, Sunday - Off
Week 2:
Monday - Run 20 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 20 minutes, Friday - Off, Saturday - Run/Walk 35 minutes, Sunday - Off
Week 3:
Monday - Run 25 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 25 minutes, Friday - Off, Saturday - Run 30 minutes, Sunday - Off
Week 4:
Monday - Run 25 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 30 minutes, Friday - Off, Saturday - Run 45 minutes, Sunday - Off
Week 5:
Monday - Run 20 minutes, Tuesday - Run 20 minutes, Wednesday - Off, Thursday – Run/Walk 15 minutes, Friday - Off, Saturday – Race Day, Sunday – Off

from: marathonrookie.com