14-Week Beginner 5K Plan

Average Weekly Training Hours 01:37
Training Load By Week
Average Weekly Training Hours 01:37
Training Load By Week

This plan is designed to prepare you to run your first 5K. I've used it with great success. It also includes weekly tips to help you along your journey and to get you to the starting line feeling strong and confident!

Sample Day 2
0:18:00

6 x
(60 second jog/30 second walk/
40 second jog/20 second walk/
20 second jog/10 second walk)

Total: 18 min of jog/walk

Sample Day 4
0:15:00

10 x
(60 second jog/30 second walk)

Total: 15 min of jog/walk

Sample Day 6
0:15:00

10 x
(60 second jog/30 second walk)

Total: 15 min of jog/walk

Sample Day 9
0:21:00

2 x 1 min jog/30 sec walk
6 x 2 min jog/30 sec walk
2 x 1 min jog/30 sec walk

Total: 21 min of jog/walk

Sample Day 11
0:20:00

2 x 1 min jog/30 sec walk
4 x 2 min jog/30 sec walk
2 x 3 min jog/30 sec walk

Total: 20 min of jog/walk

Sample Day 13
0:20:00

2 x 1 min jog/30 sec walk
4 x 2 min jog/30 sec walk
2 x 3 min jog/30 sec walk

Total: 20 min of jog/walk

Sample Day 16
0:21:00

2 x 1 min jog/30 sec walk
3 x 2 min jog/30 sec walk
3 x 3 min jog/30 sec walk

Total: 21 min of jog/walk