14-Week Beginner 5K Plan

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

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 1
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 3
0:15:00

10 x
(60 second jog/30 second walk)

Total: 15 min of jog/walk

Sample Day 5
0:15:00

10 x
(60 second jog/30 second walk)

Total: 15 min of jog/walk

Sample Day 8
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 10
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 12
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 15
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