Ready to cross the 5K finish line but not sure how to start? This simple, four-week plan builds endurance while keeping you strong and injury-free. If you can comfortably walk for 30 minutes and jog for short intervals, you can do this!
3 Run Days • 2 Strength Days • 2 Rest/Recovery Days
Effort Levels: Easy = conversational pace. Moderate = steady but challenging. Interval = short bursts where talking is tough.
|
Day |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
|
Focus |
Rest / Mobility |
Run |
Strength |
Run |
Rest |
Long Run |
Strength |
Week 1
- Tue: 2-min jog / 2-min walk × 6 (24 min)
- Thu: 1.5-mile continuous run or run/walk
- Sat: 2-min jog / 1-min walk × 8 (24 min)
Week 2
- Tue: 3-min jog / 1.5-min walk × 6 (27 min)
- Thu: 2-mile continuous run
- Sat: 3-min jog / 1-min walk × 8 (32 min)
Week 3
- Tue: Warm-up 5 min, then 4 × 3-min intervals at moderate pace, 90 sec walk between
- Thu: 2.5-mile continuous run
- Sat: 4-min jog / 1-min walk × 8 (40 min) or aim for 3 miles continuous
Week 4
- Tue: 5-min easy jog, 15 min moderate tempo, 5-min easy cool-down
- Thu: 2-mile easy shake-out
- Sat: 5K run/walk at best sustainable effort
On Wednesday and Sunday, skip the extra running and get stronger instead:
• Lower Body: Squats, lunges, glute bridges (3 sets of 10–12)
• Core: Planks, side planks, bird-dogs (30–45 sec holds)
• Upper Body & Stability: Push-ups, dumbbell rows, single-leg Romanian deadlifts
Aim for 30–40 minutes, focusing on quality form. Strong hips and core keep your stride efficient and knees happy.
Perform each move for about 30 seconds per side unless noted:
1. Brisk Walk or Easy Jog – 2 minutes
Get blood flowing and raise your heart rate slightly.
2. Leg Swings (front-to-back and side-to-side)
Hold a wall or rail for balance, 10–12 each direction per leg.
3. Hip Circles
Standing on one leg, make big, controlled circles with the lifted knee, 8 per direction.
4. Walking Lunges with Torso Twist
Step forward, drop into a lunge, gently rotate toward the front leg.
5. High-Knee March or Skip
Drive knees to hip height, focusing on quick, light contacts.
6. Ankle “ABC’s”
Trace the alphabet with each foot to mobilize ankles.
Post-Run: Walk 3–5 minutes, then lightly stretch calves, hamstrings, quads, and hip flexors.
Recovery: Prioritize sleep, hydration, and balanced meals with protein and colorful produce.
Follow this plan consistently and you’ll toe the start line feeling loose, strong, and ready to cover 3.1 miles—whether you run the whole way or mix in short walk breaks. Lace up and enjoy your first 5K finish!