5k Training Plan for Beginners

No prior running needed but this program assumes you’re active at least three times per week. This is perfect for anyone who’d like to take up running. Trust the process of a gradual build up to your first 5km!

If you've already completed a 5K or have more running experience, feel free to jump straight to the intermediate level.

5K Intermediate Running Plan

Week 1

Day	Workout
Monday	(1min jog/ 6min walk) x 3. Zone 1-2.
Tuesday	Rest
Wednesday	Walk or cross train 30-45min. Zone 1-2.
Thursday	(1min jog/ 6min walk) x 3. Zone 1-2.
Friday	Rest
Saturday	(2min jog/ 5min walk) x 2. Zone 1-2.
Sunday	Walk or cross train 30-45min. Zone 1-2.

Training tip:
Find a training buddy. It’s so important to keep accountable to your program and also have fun at the same time! Having a training buddy makes sure you stick to your program and the chatting on your runs will make them feel easier.

Week 2

Day	Workout
Monday	(2min jog/ 5min walk) x 3. Zone 2.
Tuesday	Rest
Wednesday	Walk or cross train 30-45min. Zone 2.
Thursday	(2min jog/ 5min walk) x 3. Zone 2.
Friday	Rest
Saturday	(3min jog/ 4min walk) x 3. Zone 2.
Sunday	Walk or cross train 30-45min. Zone 2.

Training tip: Try to vary the surfaces and locations of your runs (i.e. run on some trails, on grass, bike paths, country roads etc). This not only keeps the running interesting but challenges your body. Try to avoid overly hard surfaces (concrete) as you starting out.

Week 3

Day	Workout
Monday	(3min jog/ 4min walk) x 3. Zone 2.
Tuesday	Rest
Wednesday	Walk or cross train 45min. Zone 2.
Thursday	(4min jog/ 3min walk) x 2. Zone 2.
Friday	Rest
Saturday	(4min jog/ 3min walk) x 3. Zone 2.
Sunday	Walk or cross train 45min. Zone 2.

Training tip: By now you should be in a good routine so now is the time to focus on making sure you are hydrating well and fuelling your body with nutritious foods.

Week 4

Day	Workout
Monday	(4min jog/ 3min walk) x 3. Zone 2.
Tuesday	Rest
Wednesday	Walk or cross train 45min. Zone 2.
Thursday	(5min jog/ 2min walk) x 3. Zone 2.
Friday	Rest
Saturday	(5min jog/ 2min walk) x 3. Zone 2.
Sunday	Walk or cross train 45min. Zone 2.

Training tip: Try to pick up the pace in your “walk” segments to a fast walk. Soon we’ll be doing longer running blocks, so this helps with the transition.

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Week 5

Day	Workout
Monday	(6min jog/ 2min walk) x 3. Zone 2.
Tuesday	Rest
Wednesday	Walk or cross train 45min. Zone 2.
Thursday	(6min jog/ 1min walk) x 3. Zone 2.
Friday	Rest
Saturday	(8min jog/ 2min walk) x 2. Zone 2.
Sunday	Walk or cross train 45min. Zone 2.

Training tip: With your goal race not far away, find a parkrun you’d like to do. Can be in your local area or somewhere you’d like to go to for your special day. Having meaningful goals (and this means race locations too) helps us on the way to achieving them so it’s up to you!

Week 6

Day	Workout
Monday	(8min jog/ 2min walk) x 2. Zone 2.
Tuesday	Rest
Wednesday	Walk or cross train 45min. Zone 2.
Thursday	10min jog. Zone 2.
Friday	Rest
Saturday	10min jog. Zone 2.
Sunday	Walk or cross train 45min. Zone 2.

Training tip: Congrats on getting to the halfway point of your program! It’s important to celebrate short term goals along the way. Buy yourself a present or go out to your favourite café. You deserve it!

Week 7

Day	Workout
Monday	12min jog + 4 x 80m strides at 70% max pace (walk back after each). Zone 2 to 3.
Tuesday	Rest
Wednesday	Walk or cross train 45min. Zone 2.
Thursday	15min jog. Zone 2.
Friday	Rest
Saturday	15min jog. Zone 2.
Sunday	Walk or cross train 45min. Zone 2.

Training tip: Push hard with your training in these last few weeks. Often, it’s a time when you feel like it’s all too much BUT if you persist now, the results will come.

Week 8

Day	Workout
Monday	20min jog. Zone 2-3
Tuesday	Rest
Wednesday	Walk or cross train 45min. Zone 2.
Thursday	20min jog. Zone 2-3
Friday	Rest
Saturday	25min jog. Zone 2-3
Sunday	Walk or cross train 45min. Zone 2.

Training tip: Let’s spice things up and why not try a run this week over some hills. Even if you just jog easy, adding in some hills will help with specific strength training. So important to include in any running program.

Week 9

Day	Workout
Monday	25min jog. Zone 2-3.
Tuesday	Rest
Wednesday	30min jog. Zone 2-3.
Thursday	Walk or cross train 45min. Zone 2.
Friday	Rest
Saturday	30min jog + 4-6 x 80m strides at 70% max pace (slow jog back after each). Zone 2-3.
Sunday	Walk or cross train 45min. Zone 2.

Training tip: How are your shoes feeling? If you pinch the mid sole and it crunches easily, then your shoes may be worn out. Treat yourself to some new shoes! Always try to get your shoes fitted by a professional – this helps with injury prevention, and you’ll feel better running too! Never buy new shoes in the week before a race!

Week 10

Day	Workout
Monday	35min jog. Zone 2-3
Tuesday	Rest
Wednesday	35min jog. Zone 2-3
Thursday	Walk or cross train 45min. Zone 2-3
Friday	Rest
Saturday	Fartlek session: 5min slow jog warm up, stop, quick stretch then: (90sec, 60sec, 30sec efforts) x 2 sets. Take 2min standing rest between sets. Efforts @ 60% max pace (so faster than jogging but not as fast as you can) 5min jog warm down. Zone 3-4.
Sunday	Walk or cross train

Training tip: Practice and patience are key in running. Now we have started some fartlek sessions, try to make sure you’re not going too hard at the start and finishing strongly. This is the same way to approach any race. Holding back at the start is key.

Week 11

Day	Workout
Monday	35-40min jog. Zone 2-3.
Tuesday	Rest
Wednesday	Walk or cross train. Zone 2-3.
Thursday	40-45min jog. Zone 2-3.
Friday	Rest
Saturday	Interval session: Easy warm up jog 5min, stop, stretch then: 6 x 1min efforts with 90sec very slow jog recovery after each. Efforts @ 70% max pace (so a little quicker than your efforts last week). 5min jog warm down. Zone 3-4.
Sunday	Walk or cross train 45min

Training tip: Practice everything for next Saturday! This includes race outfit, shoes, pre-race meal etc. This will help you feel more relaxed for your race which allows you to focus your energy on your running. Don’t get sucked into “panic training”. The work is done, to get your best performance it’s now time to charge up.

Week 12 Taper week

Day	Workout
Monday	Easy jog 15-20min. Zone 2.
Tuesday	Rest
Wednesday	Walk or cross train 30min. Zone 2.
Thursday	Easy jog 10-15min then stop, quick stretch then: 4 x 70m strides @ about 80% max pace. Walk back after each. Zone 3-4.
Friday	Rest
Saturday	Race: Good luck! Zone 4-5.
Sunday	Rest, recovery, celebrate!

Training tip: CELEBRATE this achievement!! Take some time to enjoy your huge achievement and when you’re ready to train again, why not pick a different goal?

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5k Training Plan for Beginners

Week 1

Week 2

Week 3

Week 4

Discover Polar Journal

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12 Taper week

Polar Vantage M3

Smart Multi-Sport Watch

5k Training Plan for Beginners

Week 1

Week 2

Week 3

Week 4

Discover Polar Journal

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12 Taper week

Polar Vantage M3

Smart Multi-Sport Watch

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