5k Beginner Training Plan

Welcome and congratulations on starting an active life style and/or running your first 5k!

This training plan was created by an experienced runner with over 20 years of running.  The training plan will help you build a strong running base to finish your first 5k run.  In order to be successful at your first 5k you it is important that you keep a running routine. Please keep in mind that there is no training plan that will work for every single walker/runner/jogger or anything in between, there are many training plans that are available it is important to find the one that fits your needs. The plan below was designed for a walker/runner/beginner runner to help him/her complete their 5k run while building a strong running foundation.

Running is both a fun and challenging sport, it will take a lot of self determination to complete and maintain an active running life style but the rewards are endless.

If you are you are looking for a more challenging training plan please take a look at the Intermediate Training plan or Advanced Training plan.

Please share your training success with us by posting on our Facebook page or by using #Laveen5k or @Laveen5k, images shared will be displayed on Laveen5k.com

Week 1 It is great that you have starting to be active again.  This weeks focus is to start your running routine
in a slow but steady pace.   While running at slow steady pace work on your running form; specifically your arms
moving them straight forward and back while keeping your arms close to your body in a relaxed 90 degree angle,
during your 5 minute walk you must maintain your heart rate up by speed walking.
Tip:   Wrist/fist should be at waist height.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/2 mile run Rest 1/2 mile run Rest 1/2 mile run 2 mile run Rest
5 min walk 5 min walk 5 min walk 5 min walk
1 mile run 1 mile run 1 mile run 1 mile run

 

Week 2 Great job in week one! This weeks focus is to find a comfortable pace.  Your ideal pace/training pace
is the one that you will be able to maintain throughout the entire run without you wanting to stop or
causes you to breath excessively hard.
Tip: If you can maintain a conversation while running that’s your ideal pace.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/2 mile run Rest 1/2 mile run Rest 1/2 mile run 2 mile run Rest
5 min walk 5 min walk 5 min walk 5 min walk
1 mile run 1 mile run 1 mile run 1 mile run

 

Week 3 Week three can be a challenging week, as by now, you have a running routine and you have found your
steady running pace. The challenge you might be facing  is that you want to go faster during your your ideal pace run.
It is always best to maintain a steady pace to build a strong base for future faster/longer runs.
Tip: Avoid crossing your arms left to right while running as it can cause lower back stress and your are using additional energy.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/2 mile run Rest 1/2 mile run Rest 1/2 mile run 1 mile run Rest
2 min walk 2 min walk 2 min walk 2 min walk
1.5 mile run 1.5 mile run 1.5 mile run 2 mile run

 

Week 4 Your are half way there, great job!!  The focus for this week to work on your running form, keep in mind
your arm placement; close to body, arms in a relaxed 90 degree angle moving straight forward and back.Your fist/wrist should be at your waist height.
Tip: If you are planning to get new running shoes now is the time to get them.  A good running shoe should last you between 400 to 500 miles
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2 mile run Rest 2.5 mile run Rest 2 mile run 3 mile run Rest

 

Week 5 The focus for this week is on breathing and arm/shoulder form.  If you feel that you are breathing to hard (excessive exhaling)
lower your arms and take a couple deep breaths, this will help you relax, after two or three times get back in your ideal pace.
Tip: If you are lacking motivation to run join a club or invite a friend to run with you.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2 mile run Rest 2.5 mile run Rest 2 mile run 3 mile run Rest

 

Week 6 Doing a core workout will help strengthen your upper body.  A simple core workout can range from 1 to 2 sets of  5 push-ups, 10 curl-ups and 10 push-ups
Tip: Need motivation? Post a picture or post with  your goal, this can be running 21 minutes in a 5k or being at your ideal weight.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2.5 mile run Rest 3 mile run Rest 2.5 mile run 3.5 mile run Rest

 

Week 7 Your race is coming up soon, make sure you “test” what you will be wearing/using on race day.
Never use or try out something new on race day, meaning anything from food like changing your breakfast or trying new equipment.
Tip: Eating a healthy snack 2 hours before your run will help you refuel your body.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2.5 mile run Rest 3 mile run Rest 2.5 mile run 3.5 mile run Rest

 

Week 8 You did it! You are finally here race week. Maintain the ideal pace this week as even though you
will feel that you can go further and faster, a steady pace will take you longer than a fast pace.
Tip: You need to have a good night sleep two nights before race day.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2 mile run Rest 1.5 mile run Rest 2 mile run Rest Race Day