5K Beginner Training Plan

5K  Beginner  Training Plan

Zombie 5K in Denton, TX 



Photo on left was the Jack-o-lantern jog in Denton and photo on right is the Fillie Race in Grapevine.

Photo on left was the Jack-o-lantern jog in Denton and photo on right is the Fillie Race in Grapevine.

 5K  Beginner  Training Plan

Do you want to run a 5K?  I have an easy to follow 5K beginner training plan here for you including information you may not find elsewhere.

5K= 3.1 miles

Chose a 5K in the next two months as your goal to work toward, register and start training. (5Ks are usually held on the weekends and close to home… just google 5K and the name of your city for a list.)  Having a running partner is always good for motivation and accountability.

Few things before you start: listen to your body always.


5K  Beginner  Training Plan

If you feel like taking a rest in between anytime, then do it. If you feel like you can increase your running time and decreasing your walking time, then do it. If you miss a workout, don’t worry and pick up where you left off. No need to feel that you have to run the entire time nor do I want you to make every workout a hard one (meaning going all out). Rest is rest, nothing on schedule! You have two rest days. One day, do nothing in terms of cardio or lifting. The other rest day, you can do cross training (easy 30min elliptical/bike/stair master/swim).



    Your mileage is so low that you do not need to eat a lot of carbs; however, carbs is energy for runners. So don’t completely eliminate carbs, the good kind. Don’t get all hung up on super high protein diet either. A good balance of both is great. Everyone is different so play around with what will work best for you.

Hydration is key! Drink plenty of water and be careful with sodas and alcohol which can dehydrate you.


If you are having shin splints, chances your shoes are not the correct shoes for you. Click here to learn more about running shoes for you.

Stretch your calves, leg muscles, and hip flexors after running. http://www.active.com/running/articles/5-key-stretches-for-runners


Helpful Apps to track time and miles:




GymBoss (interval timer)

 5K  Beginner Training Plan:

*Warm-up with a 5 minute walk before each workout and cool down with a 5 minute walk after each workout.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 (Intervals 1 minute run/ 2 minute walk) 25 minutes Cross train 30 minutes 25 minutes Rest Cross train 30 minutes 30 minutes Rest
2 ( Intervals 2 minute run/ 2 minute walk) 25 minutes Cross train 30 minutes 25 minutes Rest Cross train 30 minutes 35 minutes Rest
3 (Intervals 2 minute run/ 1 minute walk) 25 minutes Cross train 30 minutes 25 minutes Rest Cross train 30 minutes 35 minutes Rest
4 (Intervals 3 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 40 minutes Rest
5 (Intervals 3 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 40 minutes Rest
6 (Intervals 4 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 45 minutes Rest
7 (Intervals 5 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 50 minutes Rest
8 (Intervals 6 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 60 minutes Rest
9 (Intervals 7 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes 45 minutes Rest
10 (Intervals 8 minute run/ 1 minute walk) 30 minutes Cross train 30 minutes 30 minutes Rest Cross train 30 minutes Rest 5K Walk/ Run

If you prefer Sunday for long run, trade Saturday for Sunday which is what I do. If this feels like too much, let me know and we will create a plan for you. Christilyn74@gmail.com


Listen to your body and focus on distance; only walk if needed.  Remember, running is 90% mental and a test of your determination. Challenge yourself every week to run a little further!   You can do it!!

Congratulate yourself along the way for your accomplishments! You are making progress with each day!


Give me feedback as you go along and ask me any questions anytime!

612 Thoughts on “5K Beginner Training Plan

  1. I’m registered for a race next month — a 5k — and I’m still not up to the full 3 miles of running. Hoping this next month sees some serious progress!

    Thanks for the inspiration!

  2. carundle on July 15, 2015 at 11:55 pm said:

    Great tips and insight for those interested in running long distances (I’m not sure how far 5K is, it sounds far to me). I’ve never enjoyed running but I know many people do.

  3. So much useful info for runners interested in doing a 5k or any distance.

  4. Agree, so much useful information here! Joe and I don’t run (both have bad knees due to sports injuries when we were young and careless), we power walk with Mia and walk 5k 2x’s a day.

  5. Lots of useful tips in this post, Christi and I like that you are sharing this from your own personal experience too. The more I am learning I get that balanced protein, low glycemic carbs and fats are essential to keep your body in optimal health and vitality. Although running doesn’t interest me, I’m a walker, love that it is a challenge people take on and accomplish!

  6. Look at you! Running all over the place, putting out an actual training log and offering to help people switch it up, and telling people not to stress over the “no carb” or “high protein” hype. I love it! You make it sound so easy to do! (I ran a 10K, and that was it for me and anything over 50 meters, lol). You are my hero! 🙂

  7. Great advice for building up the ability to run these marathons! I know quite a few who do these and mud runs as well and I imagine takes lots of training and work.

  8. Sherri Frost on July 18, 2015 at 3:37 pm said:

    I have run 5k’s before and don’t plan to anymore. I do enjoy watching you from afar!

  9. I have never been a runner and know I never will but there is no doubt it is an amazing discipline that requires a lot of thought and care if you are going to benefit from it. Congrats on making the commitment and best of luck with future runs.

  10. I appreciate your openness in sharing your personal experience relating to your post. This and many more valuable tips contained in your post serves as an example for others to follow.

  11. Wow, such commitment!

    Not a runner here. I just endeavor to jog to clear mind when it’s fogged up.

    Good luck with your future runs!

  12. I’m not a runner, but it looks like a great plan. It’s all I can do to get my butt out the door in the morning for a 20-minute walk. But hey — I do what I can!

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