A fantastic 10 week beginner’s training program for a 5K!
5k Run, Walk or Run/Walk Training Plan
Adapted from Gale Bernhardt (2006) at Active.com
| Week Number | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Run/Walk 10 minutes total: (Run 1 minute, Walk 1 minute) x 5 | Walk 5 minutes | Run/Walk 16 minutes total: (Run 1 minute, Walk 1 minute) x 8 | Walk 10 minutes | Day Off | Run/Walk 20 minutes total: (Run 1 minute, Walk 1 minute) x 10 | Day Off |
| 2 | Run/Walk 20 minutes total: (Run 1 minute, Walk 1 minute) x 10 | Walk 10 minutes | Run/Walk 24 minutes total: (Run 1 minute, Walk 1 minute) x 12 | Walk 15 minutes | Day Off | Run/Walk 30 minutes total: (Run 1 minute, Walk 1 minute) x 15 | Day Off |
| 3 | Run/Walk 18 minutes total: (Run 2 minutes, Walk 1 minute) x 6 | Walk 15 minutes and do 10 sit-ups | Run/Walk 24 minutes total: (Run 2 minutes, Walk 1 minute) x 8 | Walk 15 minutes and do 15 sit-ups | Day Off | Run/Walk 30 minutes total: (Run 2 minutes, Walk 1 minute) x 10 | Day Off |
| 4 | Run/Walk 20 minutes total: (Run 3 minutes, Walk 1 minute) x 5 | Walk 15 minutes and do 20 sit-ups | Run/Walk 24 minutes total: (Run 3 minutes, Walk 1 minute) x 6 | Walk 15 minutes and do 25 sit-ups | Day Off | Run/Walk 32 minutes total: (Run 3 minutes, Walk 1 minute) x 8 | Day Off |
| 5 | Run/Walk 15 minutes total: (Run 4 minute, Walk 1 minute) x 3 | Walk 15 minutes and do 30 sit-ups | Run/Walk 20 minutes total: (Run 4 minute, Walk 1 minute) x 4 | Walk 15 minutes and do 35 sit-ups | Day Off | Run/Walk 25-30 minutes total: (Run 4 minute, Walk 1 minute) x 5 or 6 | Day Off |
| 6 | Run/Walk 24 minutes total: (Run 5 minutes, Walk 1 minute) x 4 | Walk 15 minutes and do 50 sit-ups | Run/Walk 30 minutes total: (Run 5 minutes, Walk 1 minute) x 5 | Walk 15 minutes and do 50 sit-ups | Day Off | Run/Walk 36 to 42 minutes total: (Run 5 minutes, Walk 1 minute) x 6 or 7 | Day Off |
| 7 | Run/Walk 21 minutes total: (Run 6 minutes, Walk 1 minute) x 3 | Walk 15 minutes and do 50 sit-ups | Run/Walk 28 minutes total: (Run 6 minutes, Walk 1 minute) x 4 | Walk 15 minutes and do 50 sit-ups | Day Off | Run/Walk 42 minutes total: (Run 6 minutes, Walk 1 minute) x 6 | Day Off |
| 8 | Run/Walk 18 minutes total: (Run 8 minutes, Walk 1 minute) x 2 | Walk 15 minutes and do 50 sit-ups | Run/Walk 27 minutes total: (Run 8 minutes, Walk 1 minute) x 3 | Walk 15 minutes and do 50 sit-ups | Day Off | Run/Walk 45 minutes total: (Run 8 minutes, Walk 1 minute) x 5 | Day Off |
| 9 | Run/Walk 20 minutes total: (Run 9 minutes, Walk 1 minute) x 2 | Walk 15 minutes and do 50 sit-ups | Run/Walk 30 minutes total: (Run 9 minutes, Walk 1 minute) x 3 | Walk 15 minutes and do 50 sit-ups | Day Off | Run 30 minutes steady | Day Off |
| 10 | Run 10 minutes steady immediately followed by walking 10 minutes steady | Walk 15 minutes and do 50 sit-ups | Run 15 minutes steady immediately followed by walking 15 minutes steady | Walk 15 minutes and do 50 sit-ups | Day Off | Event: Run or Run/Walk 3.1 miles (5 kilometers) | Day Off |