Just getting started with running? A great first goal is to be able to run a 5K. 5K races are 3.1 miles, which is the perfect length for the beginner. Once you have mastered the 5K, you can either work towards running it faster or move up to longer distances, like a 10k, half marathon, or even a marathon.
If you’ve never participated in a 5K race before, you will absolutely love the sense of accomplishment as you cross the finish line. You’ll feel elated and motivated to beat your time at the next race.
It’s a great way to donate to charities, have a bonding experience with your friends, spouse, or even your kids. My nine year old daughter and I ran her first 5K together this year and it was an experience neither of us will ever forget.
Getting Started
If you’ve never run before, the thought of running a 5K might seem overwhelming. You’ll need to take it in steps. This guide is just that, a guide, so you can adjust the schedule to fit your needs. If you need an extra week or two, add it. If you need less, skip a week.
This guide adds time and distance every week while also working on increasing your run time and decreasing your walk time. You’ll start slow and work your way up, so don’t be afraid to try!
Note that strength training and rest days are critical in making progress and avoiding injury [1], [2]. Also, warm up for 5 minutes before each run and stretch when you finish. Don’t skip these!
For strength training, you don’t need anything fancy or even a gym membership. Here are 5 fun full-body exercises for the time-crunched and the 10 best bodyweight exercises.
I’ve used a combination of interval training and increased distance and time each week to maximize results. You can use a stopwatch to time your intervals, or better yet an app like Runkeeper or Seconds will allow you to set interval timers that will prompt you in your headphones.
Sign up for your race before you start working out–this will motivate you to get up and go everyday, because I guarantee there will be days when you won’t want to do it. Signing up with a friend is even better for added accountability. Make your race about 3 months away from your starting date.
Check with your doctor before you begin to make sure a 5K is safe for you!
Week 1
- M/F – strength train 30 m – 1 hour
- W – walk for 30 min
- T/Th – run :30/walk 2:00 x 5 (12:30 total)
- Saturday – rest
- Sunday – 1 mile run at your own pace
Week 2
- M/F – strength train 30 m – 1 hour
- W – walk for 30 min
- T/Th – run :30/walk 1:30 x 8 (16:00 total)
- Saturday – rest
- Sunday – 1.5 mile run at your own pace
Week 3
- M/F – strength train 30 m – 1 hour
- W – walk for 30 min
- T/Th – run 1:00/walk 1:30 x 8 (20:00 total)
- Saturday – rest
- Sunday – 1 mile run at your own pace
Week 4
- M/F – strength train 30 m – 1 hour
- W – walk for 30 min
- T/Th – run 1:00/walk 1:00 x 12 (24:00 total)
- Saturday – rest
- Sunday – 2 mile run at your own pace
Week 5
- M/F – strength train 30 m – 1 hour
- W – walk for 30 min
- T/Th – run 1:30/walk 1:00 x 11 (27:30 total)
- Saturday – rest
- Sunday – 2.25 mile run at your own pace
Week 6
- M/F – strength train 30 m – 1 hour
- W – walk for 30 min
- T/Th – run 1:30/walk :30 x 16 (30:00 total)
- Saturday – rest
- Sunday – 2.5 mile run at your own pace
Week 7
- M/F – strength train 30 m – 1 hour
- W – walk for 30 min
- T/Th – run 2:00/walk :30 x 12 (30:00 total)
- Saturday – rest
- Sunday – 1 mile run at your own pace
Week 8
- M/F – strength train 30 m – 1 hour
- W – walk for 30 min
- T/Th – run/walk as needed (30:00 total)
- Saturday – rest
- Sunday – 3.1 mile run at your own pace
For your convenience, I’ve created a printable PDF file that you can download and print here: 5K Training Schedule
You are now ready for your first 5K race! Make sure you rest the day before your race, eat a light meal with carbohydrates at least an hour before race time, and have a GREAT time!
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Thanks for the great article. This is a great plan for starting out to run.
Thanks Missy! I find it to be less boring working in intervals.
Great post!
When I first started running, I struggled with knee issues. I could go without pain for a mile or so, but then had to stop because my knees were just kiling me..
What helped (beside stubborn trying over and over again) was keeping my knees warm from the start till the end of the run. I used knee gaiters to keep my knees warm and they really helped me a lot.
Guess it is not important in warm climate, but it sure is when the temperature becomes low.
Thanks Liz, that’s a great tip!
hi i really want to loose weight and i think running will be the way to do it! hope it works, never ran before
Good luck Mel! You’ll love the “runner’s high”.
I’m so excited to try this…I’m starting tomorrow….!
I am a 45 year old woman and I started a 10week 5k running program 6 weeks ago. I’ve tried them before and stopped due to aches and pains in my left knee and hip, low back. This time I am so excited and encouraged! 6 weeks in!! In the past I dont think i made the 6th run. I believe the difference for me this time is the circuit training. I started doing circuit training about a month before running. My core strength and lower body strength increased so when I started running I felt so much stronger. I also believe in sticking to your running program. Its easy on a day when you feel great and your run is going well to push yourself to far, too fast and get injured. The programs build strength and endurance. Im excited with the progress so far and maybe one day I can call myself “a runner”
What kind of weight training should i do?
You just need the basics – make sure you’re hitting all the big muscle groups. This might help: https://coachcalorie.com/power-of-strength-training/ and https://coachcalorie.com/successful-strength-training/
Sorry greenhorn here, copied and pasted, this,,,,,,,what are you saying :30/walk 2:00 x 5 (12:30 total)
Will there be one for 10km?
Maybe someday, but you could just continue to use this plan and build on it until you reach 10K.
Run for 30 seconds, walk for 2 minutes, do this 5 times for a total of 12 minutes 30 seconds.
I registered this week for a 5k (Hot Chocolate Race 5k/10k – Ya!) and using this plan to ease me back into running (I used to run a lot a few years ago). Kind of nervous ’cause I get a lot of lower back pain so I’m hoping this will “gently” ease me back into it. I really hope this work ’cause I’m nervous yet excited!