5K Training Schedule for Beginners

by Nikole Weber

Want to run a 5K but never ran a mile? It’s easy to train in a short amount of time so you’re ready for that upcoming Color Run. Here’s a training schedule to help you build stamina and stay healthy!

WEEK

MON

TUE

WED

THU

FRI

SAT

SUN

1

Rest or run/walk

1.5 m run

Rest or run/walk

1.5 m run

Rest

1.5 m run

30-60 min walk

2

Rest or run/walk

1.75 m run

Rest or run/walk

1.5 m run

Rest

1.75 m run

35-60 min walk

3

Rest or run/walk

2 m run

Rest or run/walk

1.5 m run

Rest

2 m run

40-60 min walk

4

Rest or run/walk

2.25 m run

Rest or run/walk

1.5 m run

Rest

2.25 m run

45-60 min walk

5

Rest or run/walk

2.5 m run

Rest or run/walk

2 m run

Rest

2.5 m run

50-60 min walk

6

Rest or run/walk

2.75 m run

Rest or run/walk

2 m run

Rest

2.75 m run

55-60 min walk

7

Rest or run/walk

3 m run

Rest or run/walk

2 m run

Rest

3 m run

60 min walk

8

Rest or run/walk

3 m run

Rest or run/walk

2 m run

Rest

Rest

5-K Race


Courtesy of Halhigdon.com



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