5K Training Plan

This is the plan I’m currently following to hit my first 5K running goals.

I’ll update each week with tips for each week and things you might need to know.

Week 1:

3 runs this week consisting of…..

Warm up walk of 5 minutes

Run for 1 minute then Walk for 1 minute, repeat this 8 times.

Cool down walk of 5 minutes

Tips – Take a rest day in between each run and don’t forget to stretch before and after your run! Take the run as easy as you can, more of a gentle jog.

 

Week 2:

3 runs this week consisting of…

Warm up walk of 5 minutes

Run for 1:30 minutes and Walk for 1:30 minutes, repeat this 7 times.

Cool down walk of 5 minutes

Tips – You might feel like you can run a bit faster this week but just keep it all nice and steady. Your just training your body to expect longer times of exertion.

 

Week 3:

3 runs this week consisting of…

Warm up walk of 5 minutes

Run for 1 minute, Walk for 1 minute, Run for 3 minutes, Walk for 2:30 minutes, repeat all 3 times.

Cool down walk of 5 minutes

Tips – The 3-minute run will feel really long but keep taking things easy and you’ll hit it no problem. You’ll be surprised at the end of the week that your running length interval being doubled didn’t feel all that bad.

 

Week 4:

3 runs this week consisting of…

Warm up walk of 5 minutes

Run for  2 minutes, Walk 2 minutes, Run 5 minutes, Walk 2:30 minutes then repeat 2 times

Cool Down Walk 5 minutes

Tips – Like last week, the longer intervals really do feel long and you’ll start to question yourself and your fitness level. Take it easy and you will make it for sure. I’ve heard people talk about “breaking through a wall” and these longer intervals start to make sense. Believe in what you’ve achieved over the last few weeks and you’ll make it!

 

Week 5:

This week you’re moving onto longer intervals and less walking breaks. Remember that feeling when you kept breaking through those 5-minute runs and how good it felt! Day 1 bumps you up to an 8-minute interval, then days 2 and 3 are 12 and then 15 minutes respectively. This can feel like a tough week but stay positive, keep steady and remember, only 4 weeks ago running 1-minute intervals was really tough. Be happy with your improvement and you’ll beat this week no problem.

Day 1:

Warm Up Walk 5:00
Run 3:00, Walk 3:00, Run 5:00, Walk 5:00, Run 8:00
Cool Down Walk 5:00

Day 2:

Warm Up Walk 5:00
Run 5:00, Walk 5:00, Run 12:00
Cool Down Walk 5:00

Day 3:

Warm Up Walk 5:00
Run 3:00, Walk 3:00, Run 15:00
Cool Down Walk 5:00

 

Week 6:

Building on Week 5, you’re now focussing on extending those run lengths and reducing your intervals. You’ve got this!!

Day 1:

Warm Up Walk 5:00
Run 5:00, Walk 3:00, Run 5:00, Walk 3:00, Run 9:00
Cool Down Walk 5:00

Day 2:

Warm Up Walk 5:00
Run 10:00, Walk 5:00, Run 10:00
Cool Down Walk 5:00

Day 3:

Warm Up Walk 5:00
Run 3:00, Walk 3:00, Run 18:00
Cool Down Walk 5:00

Tips: Day 2 can seem daunting and 3 might sound impossible, but if you look back you’ve nearly been reaching these run times and lengths. Remember to keep steady and keep breathing steadily, you’re not aiming for speed here, just keeping your body active for this length of time. Trust me, the 18 will fly by and you’ll be impressed with yourself!

 

Week 7: 

Now your walking times are greatly reduced and your running times extended, by the end of this week you’ll be running your first non-stop run. Don’t worry, though, stay focussed and push on this week, you’re now fit enough to take this week in your stride!

Day 1:

Warm Up Walk 5:00
Run 6:00, Walk 3:00, Run 16:00
Cool Down Walk 5:00

Day 2:

Warm Up Walk 5:00
Run 3:00, Walk 3:00, Run 20:00
Cool Down Walk 5:00

Day 3:

Warm Up Walk 5:00
Run 25:00
Cool Down Walk 5:00