Beginners 5K Running Guide



Beginners 5K Running Guide


Beginners 5K Running Guide

Our running program team created a Running Guide to help prepare runners for a 5K.

  • Warm-up with 5 mins brisk walk
  • Plan runs on non-consecutive days.
  • Continue any strength training programs that you are currently following. These may be performed after runs or on non-run days.
  • Cross-training may be added on non-run days. This can include biking, elliptical, swimming, yoga, etc. A goal should be 20 mins +. Log your time above.
  • Make sure to listen to your body. If you experience pain, stop for the day. On your next scheduled run day, return to the previous run you were able to complete without pain.
Week Run 1 Run 2 Run 3 Cross Train
1
  • Run 1 min, Walk 2 min
  • Repeat  x 7
  • Run 1 min, Walk 2 min
  • Repeat  x 7
  • Run 1 min, Walk 2 min
  • Repeat  x 7
20 mins +
2
  • Run 2 min, Walk 2
  • Repeat x 6
  • Run 2 min, Walk 2
  • Repeat x 6
  • Run 2 min, Walk 2
  • Repeat x 6
 
3
  • Run 3 min, Walk 2 min
  • Repeat x 6
  • Run 3 min, Walk 2 min
  • Repeat x 6
  • Run 3 min, Walk 2 min
  • Repeat x 6
 
4
  • Run 4 min, Walk 2 min
  •  Repeat x 5
  • Run 4 min, Walk 2 min
  •  Repeat x 5
  • Run 4 min, Walk 2 min
  •  Repeat x 5
 
5
  • Run 5 min, Walk 2 min
  • Repeat x 5
  • Run 5 min, Walk 2 min
  • Repeat x 5
  • Run 5 min, Walk 2 min
  • Repeat x 5
 
6
  • Run 5 min, Walk 1 min
  • Repeat x 5
  • Run 5 min, Walk 1 min
  • Repeat x 5
  • Run 5 min, Walk 1 min
  • Repeat x 5
 
7
  • Run 7 min, Walk 1 min
  • Repeat x 4
  • Run 7 min, Walk 1 min
  • Repeat x 4
  • Run 7 min, Walk 1 min
  • Repeat x 4
 
8
  • Run 10 min, Walk 1 min, Run 5 min, Walk 1 min
  •  Repeat x 2
  • Run 10 min, Walk 1 min, Run 5 min, Walk 1 min
  •  Repeat x 2
  • Run 10 min, Walk 1 min, Run 5 min, Walk 1 min
  •  Repeat x 2
 
9
  • Run 15, Walk 1-2  min
  • Repeat x 2
  • Run 15, Walk 1-2  min
  • Repeat x 2
  • Run 15, Walk 1-2  min
  • Repeat x 2
 
10
  • Run 20 min, Walk 1-2 min, Run 5 min, Walk 1 min
  • Repeat x 2
  • Run 10 min, walk 1 min
  • Repeat x 3
Run 5K  

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