How To Run Your First 5K: A 12-Week Training Guide

Think you can’t run? Think again, this 12- week training guide will take you from the coach to the finish line no matter what stage of fit your in before you start. I plan on sticking to a program like this one, to try to work on my speed and endurance.

*Each workout should be completed 3 times per week, always include a warm up and cool down before each run. Even if it’s just walking at a brisk pace before and after the run.

Week 1: 30 Second Run – 3 Minute Walk 

Repeat 6 times. Total: 21 Minutes

Week 2: 1 Minute Run- 3 Minute Walk 

Repeat 5 times. Total: 20 minutes.

Week 3: 90 Second Run- 3 Minute Walk 

Repeat 5 times. Total: 22.5 minutes

Week 4: 2 Minute Run- 2 Minute Walk 

Repeat 5 times. Total: 20 minutes

Week 5: 3 Minute Run- 2 Minute Walk

Repeat 4 times. Total: 20 minutes

Week 6: 4 Minute Run – 2 Minute Walk

Repeat 4 times. Total: 24 minutes

Week 7: 6 Minute Run – 2 Minute Walk

Repeat 3 times. Total: 24 minutes

Week 8: 8 Minute Run – 2 Minute Walk 

Repeat 3 times. Total 30 minutes

Week 9: 9 Minute Run- 1 Minute Walk

Repeat 3 times. Total: 30 minutes

Week 10: 10 Minute Run – 1 Minute Walk

Repeat 3 times. Total 30 Minutes

Week 11: 15 Minute Run- 1 Minute Walk

Repeat 3 times. Total: 33 minutes

Week 12: 30 Minute Run

Week 13: 5K Race Day!

 

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