If you’re tackling a 5K for the first time or want to gradually build your endurance, start with this 6-week training program to steadily increase your time spent running versus walking! Timed intervals help runners stay motivated, and all runs clock in right around the 30-minute mark. Without any specific distances to hit, early-stage runners won’t have to worry about tracking their miles so long as they have a way to keep time. Plenty of rest days are built in for cross-training, recovery, and to help runners stick to the plan.
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
1 | Rest | Run 1min
Walk 1min Repeat 10x |
Rest | Run 2min
Walk 4min Repeat 5x |
Rest | Rest | Run 2min
Walk 4min Repeat 5x |
2 | Rest | Run 3min
Walk 3min Repeat 4x |
Rest | Run 3min
Walk 3min Repeat 4x |
Rest | Rest | Run 5min
Walk 3min Repeat 3x |
3 | Rest | Run 7min
Walk 2min Repeat 3x |
Rest | Run 8min
Walk 2min Repeat 3x |
Rest | Rest | Run 8min
Walk 2min Repeat 3x |
4 | Rest | Run 8min
Walk 2min Repeat 3x |
Rest | Run 10min
Walk 2min Repeat 2x Run 5 min |
Rest | Rest | Run 8min
Walk 2min Repeat 3x |
5 | Rest | Run 9min
Walk 1min Repeat 3x |
Rest | Run 12min
Walk 2min Repeat 2x Run 5min |
Rest | Rest | Run 8min
Walk 2min Repeat 3x |
6 | Rest | Run 15min
Walk 1min Repeat 2x |
Rest | Run 8min
Walk 2min Repeat 3x |
Rest | Rest | 5K Race! |