Congrats and kudos to you for wanting to increase your fitness level and break into running with a beginner 5k training plan. Whether you never ran before or want to back into racing, a proper training plan will not only ensure that you are fit and ready for race day but, will also ensure that you are training safely to avoid injuries.

If you are already an avid exerciser, such as, group exercise, biking, or swimming, you may be able to complete a 5k without a lot of training. However, if you are brand new to exercise and running, 8 weeks is an appropriate amount of training time for your first 5k.

Now that you already made the commitment to run your first 5k, you might as well train the correct way to ensure that your first experience is a good one. Assuming that you have no major health issues; follow along with this 8 week beginner 5k training and be on your way to running your first successful 5k.*

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If running one mile for your first workout seems too difficult, consider starting with a walking/jogging program first, then work up to this beginner 5k training plan. This beginner 5k plan incorporates both running and walking with rest days mixed in to help prevent any injuries and to ensure you enjoy your training.

During your run/walk days you should try to run for 15 seconds and walk for 45 seconds and repeat this cycle for 30 minutes. As the weeks progress, you can run more than you walk to the best of your ability and reduce the amount of time that you walk. This plan will help you increase your mileage each week to get to you completing a 5k in no time. Rest days are for recovery which provides time for your muscles to recuperate.

Keep in mind that this is only a guide and you can adjust this schedule to meet your needs. To get you started on the right foot make sure you are wearing the proper running shoe. Consider seeking professional help to ensure your running shoes fit correctly.

Not only can a professional help pick out the right shoe for your foot type, they can also observe your running gate, and suggest proper inserts for your running shoes if need be. Now you are ready to start your training. Go ahead and set your goals. Staying focused is the key to completing your first 5k, now go out and run!

Break into running with this beginner 5k training plan-02

Week one

Monday: rest or run/walk
Tuesday: 1 mile run
Wednesday: rest or run/walk
Thursday: 1 mile run
Friday: rest
Saturday: 1 mile run
Sunday: 30-60 min walk

Week two

Monday: rest or run/walk
Tuesday: 1.5 mile run
Wednesday: rest or run/walk
Thursday: 1.5 mile run
Friday: rest
Saturday: 1.5 mile run
Sunday: 35-60 min walk

Week 3

Monday: rest or run/walk
Tuesday: 2 mile run
Wednesday: rest or run/walk
Thursday: 2 mile run
Friday: rest
Saturday: 2 mile run
Sunday: 40-60 min walk

Week 4

Monday: rest or run/walk
Tuesday: 2.25 mile run
Wednesday: rest or run/walk
Thursday: 2.25 mile run
Friday: rest
Saturday: 2.25 mile run
Sunday: 45-60 min walk

Week 5

Monday: rest or run/walk
Tuesday: 2.5 mile run
Wednesday: rest or run/walk
Thursday: 2 mile run
Friday: rest
Saturday: 2.5 mile run
Sunday: 50-60 min walk

Week 6

Monday: rest or run/walk
Tuesday: 2.75 mile run
Wednesday: rest or run/walk
Thursday: 2.25 mile run
Friday: rest
Saturday: 2.75 mile run
Sunday: 55-60 min walk

Week 7

Monday: rest or run/walk
Tuesday: 3 mile run
Wednesday: rest or run/walk
Thursday: 2 mile run
Friday: rest
Saturday: 3 mile run
Sunday: 60 min walk

Week 8

Monday: rest or run/walk
Tuesday: 3 mile run
Wednesday: rest or run/walk
Thursday: 2.25 mile run
Friday: rest
Saturday: rest
Sunday: 5k race

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