Beginner 5K Program
C
5KEasy
- Weeks
- 12
- Runs/wk
- 5
- Peak km
- 31
A training schedule for beginning runners who want to start racing the 5K race distance.
Schedule
Week 124.1 km
MonRest
Tue
Easy4.8 km
Wed
Easy4.8 km
Thu
Easy4.8 km
FriRest
Sat
Easy3.2 km
Sun
Easy6.4 km
Week 219.3 km
MonRest
Tue
Easy4.8 km
Wed
Tempo4 min
Fartlek. Distance includes 1 mile warm up/down.
Thu
Easy3.2 km
FriRest
Sat
Easy3.2 km
Sun
Easy8 km
Week 320.9 km
MonRest
Tue
Easy4.8 km
Wed
Tempo4 min
Fartlek. Distance includes 1 mile warm up/down.
Thu
Easy4.8 km
FriRest
Sat
Easy4.8 km
Sun
Easy6.4 km
Week 425.7 km
MonRest
Tue
Easy4.8 km
Wed
Hills5 reps
200m hill. 5k pace.
Thu
Easy6.4 km
FriRest
Sat
Easy4.8 km
Sun
Easy9.7 km
Week 525.7 km
MonRest
Tue
Easy6.4 km
Wed
Intervals4 x 400m
1-2 minutes rest between reps.
Thu
Easy4.8 km
FriRest
Sat
Easy4.8 km
Sun
Easy8 km
Week 627.4 km
MonRest
Tue
Easy6.4 km
Wed
Hills4 reps
400m hills. 5k pace.
Thu
Easy4.8 km
FriRest
Sat
Easy6.4 km
Sun
Easy9.7 km
Week 728.9 km
MonRest
Tue
Easy6.4 km
Wed
Intervals4 x 800m
2 minutes rest between reps.
Thu
Easy4.8 km
FriRest
Sat
Easy6.4 km
Sun
Easy8 km
Week 827.4 km
MonRest
Tue
Easy6.4 km
Wed
Hills4 reps
400m hill. 5k pace.
Thu
Easy4.8 km
FriRest
Sat
Easy6.4 km
Sun
Easy9.7 km
Week 931.4 km
MonRest
Tue
Easy6.4 km
Wed
Intervals5 x 800m
2 minutes rest between reps.
Thu
Easy6.4 km
FriRest
Sat
Easy6.4 km
Sun
Easy8 km
Week 1029.4 km
MonRest
Tue
Easy6.4 km
Wed
Intervals5 x 400m
1-2 minutes rest between reps.
Thu
Easy4.8 km
FriRest
Sat
Easy6.4 km
Sun
Easy9.7 km
Week 1128.1 km
MonRest
Tue
Easy6.4 km
Wed
Intervals5 x 800m
2 minutes rest between reps.
Thu
Easy4.8 km
FriRest
Sat
Easy4.8 km
Sun
Easy8 km
Week 128 km
MonRest
Tue
Tempo4 min
Fartlek. Distance includes 1 mile warm up/down.
Wed
Easy4.8 km
ThuRest
FriRest
Sat
Easy3.2 km
Sun
RaceRace