Beginner, challenge, Fitness, Train

5k beginners training plan

Firstly congratulations and welcome to the wonderful world of running.
I shall tell you now that running, once you start you will not be able to stop (not unless your legs fall off or your heart is about to burst)
Running not only is it therapeutic for the mind-body and soul but it’s also highly addictive.
So if you have never run before then this 12-week beginners 5k training plan is for you.

All you need is to get yourself a well-fitting pair of running shoes, some dry fit/wicking/moisture control running gear and you’re ready to go.
But before I get to the plan just remember these few pointers.

PACE – do not worry about how slow you run, your starting a brand new venture and the objective now is to be able to run a full 5k, the pace will come later.

MUSCLE SORENESS – A few achy muscles is to be expected, especially in the first couple of weeks, a nice hot soak in the bath and keeping active such as walking will have them sorted in no time.

PACE (again) – If you struggle to keep to a pace then you’re going to fast, slow it down.

LISTEN TO YOUR BODY – Everyone is different and you may find that the plan isn’t challenging you enough, if so feel free to adapt your pace and speed it up or reduce your walk bits, and the same goes if you find the plan to challenging, again you can adapt to a slower pace and walk extra – this is a plan and plans can be tweaked to suit your needs.

STRETCH – Never underestimate the after run stretch, stretch AFTER (not before) every run to help prevent injury and to keep the muscles happy and flexible.

ENJOY – Yes, running really is very enjoyable so enjoy the journey even when it’s tough just imagine that feeling you had of the runner’s high you WILL get after you complete every new run.

PLEASE NOTE – It is advised that you should be able to walk comfortably a 5k before starting a 5k running plan if you’re unsure then take 2 weeks before starting this plan to get your walking boots on and test out the distance.

Follow this 12 week plan week by week and you WILL at the end of it be able to run a 5k nonstop.

WEEK 1
Day 1 – 30 MINUTES OF FAST WALKING
Day 2 – REST
Day 3 – WALK 4 MINUTES, RUN 1 MINUTE – X 4
Day 4 – REST
Day 5 – WALK 4 MINUTES, RUN 1 MINUTE – X 4
Day 6 – REST
Day 7 – RUN 2-3 MINUTES, WALK 3 MINUTES – X 6

CONGRATULATIONS ON COMPLETING YOUR 1ST WEEK

WEEK 2
Day 1 – 30 MINUTES OF FAST WALKING
Day 2 – REST
Day 3 – WALK 4 MINUTES, RUN 1 MINUTE – X 5
Day 4 – REST.
Day 5 – WALK 4 MINUTES, RUN 1 MINUTE – X 5
Day 6 – REST
Day 7 – RUN 3 – 4 MINUTES, WALK 3 MINUTES – X 5

WELL DONE, 2 WEEKS DONE ALREADY – KEEP UP THE GREAT WORK.

WEEK 3
Day 1 – 45 MINUTES FAST WALK
Day 2 – REST
Day 3 – WALK 3 MINUTES, RUN 3 MINUTES – X 4
Day 4 – REST
Day 5 – WALK 3 MINUTES, RUN 3 MINUTES – X 4
Day 6 – REST
Day 7 – RUN 5-6 MINUTES, WALK 3 MINUTES – X 5

YOU SHOULD BE FEELING PROUD OF YOURSELF FOR COMPLETING WEEK 3, GREAT WORK.

WEEK 4
Day 1 – 50 MINUTES FAST WALK
Day 2 – REST
Day 3 – WALK 3 MINUTES, RUN 3 MINUTES – X 5
Day 4 – REST
Day 5 – WALK 3 MINUTES, RUN 3 MINUTES – X 5
Day 6 – REST
Day 7 – RUN 7-9 MINUTES, WALK 3 MINUTES – X 3

YOU ARE AWESOME!!!!

WEEK 5
Day 1 – 55 MINUTES FAST WALK
Day 2 – REST
Day 3 – WALK 3 MINUTES, RUN 3 MINUTES – X 3
Day 4 – REST
Day 5 – WALK 3 MINUTES, RUN 3 MINUTES – X 3
Day 6 – REST
Day 7 – RUN 10-12 MINUTES, WALK 3 MINUTES X 2

WOOHOO – YOU HAVE DONE 5 WEEKS AND SHOULD BE FEELING EPIC

WEEK 6
Day 1 – 1 HOUR FAST WALK
Day 2 – REST
Day 3 – WALK 2 MINUTES, RUN 3 – 4 MINUTES – X
Day 4 – REST
Day 5 – WALK 2 MINUTES, RUN 3 – 4 MINUTES – X4
Day 6 – REST
Day 7 – RUN 13 – 15 MINUTES, WALK 2 MINUTES X 2

Keep your eyes peeled over the next 6 weeks as things get tweaked over the next 6 weeks.

WEEK 7
Day 1 – 45 FAST WALK
Day 2 – REST
Day 3 – WALK 2 MINUTES, RUN 5 – 6 MINUTES X 6
Day 4 – REST
Day 5 – WALK 2 MINUTES, RUN 5 – 6 MINUTES X 3
Day 6 – REST
Day 7 – RUN 15 MINUTES, WALK 2 MINUTES X 2

YOU ARE SMASHING THIS

WEEK 8
Day 1 – 45 – 55 MINUTES FAST WALK
Day 2 – REST
Day 3 – WALK 3 MINUTES, RUN 3 – 4 MINUTES X 3
Day 4 – REST
Day 5 – WALK 3 MINUTES, RUN 2 – 3 MINUTES X 4
Day 6 – 20 – 30 MINUTE BRISK WALK
Day 7 – RUN 20 – 25 MINUTES

JUST 4 WEEKS TO GO, YOU GOT THIS!

WEEK 9
Day 1 – 45 – 55 FAST WALK
Day 2 – REST
Day 3 – WALK 2 MINUTES, RUN 4 – 5 MINUTES – X 3
Day 4 – REST
Day 5 – WALK 3 MINUTES, RUN 2 – 3 MINUTES – X 4
Day 6 – 20 – 30 MINUTE BRISK WALK
Day 7 – RUN 25 – 30 MINUTES

LOOKING GOOD, 3 WEEKS TO GO!

WEEK 10
Day 1 – 45 – 55 FAST WALK
Day 2 – REST
Day 3 – WALK 2 MINUTES, RUN 5 MINUTES X 3
Day 4 – REST
Day 5 – WALK 2 MINUTES, RUN 10 MINUTES – 2
Day 6 – 20 – 30 MINUTE BRISK WALK
Day 7 – RUN 30 – 35 MINUTES

YAY 2 WEEKS TO GO

WEEK 11
Day 1 – 45 – 55 MINUTES FAST WALK
Day 2 – REST
Day 3 – WALK 2 MINUTES, RUN 5 MINUTES X 5
Day 4 – REST
Day 5 – WALK 2 MINUTES, RUN 3 – 4 MINUTES X 4
Day 6 – 20 – 30 MINUTES BRISK WALK
Day 7 – RUN 35 – 40 MINUTES

ONE MORE PUSH TO THE FINISH LINE

WEEK 12
Day 1 – 30 MINUTE FAST WALK
Day 2 – REST
Day 3 – WALK 2 MINUTES, RUN 5 MINUTES X 3
Day 4 – REST
Day 5 – WALK 2 MINUTES, RUN 4 MINUTES – X 3
Day 6 – 20 MINUTES BRISK WALK

DAY 7 – 5K RUN

CONGRATULATIONS ON RUNNING YOUR FIRST 5K.

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