One of the most popular running resolutions is the “couch to 5k,” where participants make it their goal to transform from sedentary individual to runner in a short period of time. Listed here is a training program to help you complete a 5k in as little as 15 weeks.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | 15:00 of 2:00 run 3:00 walk | 10:00 walk | 15:00 of 2:00 run 3:00 walk | 10:00 Cross Train | Stretching | 5:00 Walk 5:00 Run 5:00 Walk | Off |
| 2 | 20:00 of 2:00 run 3:00 walk | 10:00 walk | 20:00 of 2:00 run 3:00 walk | 10:00 Cross Train | Stretching | 5:00 Walk 6:00 Run 5:00 Walk | Off |
| 3 | 20:00 of 2:30 run 2:30 walk | 15:00 walk | 20:00 of 2:30 run 2:30 walk | 15:00 Cross Train | Stretching | 5:00 Walk 7:00 Run 5:00 Walk | Off |
| 4 | 20:00 of 3:00 run 2:00 walk | 15:00 walk | 20:00 of 3:00 run 2:00 walk | 15:00 Cross Train | Stretching | 5:00 Walk 8:00 Run 5:00 Walk | Off |
| 5 | 25:00 of 3:00 run 2:00 walk | 20:00 walk | 25:00 of 3:00 run 2:00 walk | 20:00 Cross Train | Stretching | 5:00 Walk 9:00 Run 5:00 Walk | Off |
| 6 | 25:00 of 3:30 run 1:30 walk | 20:00 walk | 25:00 of 3:30 run 1:30 walk | 20:00 Cross Train | Stretching | 5:00 Walk 10:00 Run 5:00 Walk | Off |
| 7 | 30:00 of 3:30 run 1:30 walk | 25:00 walk | 30:00 of 3:30 run 1:30 walk | 25:00 Cross Train | Stretching | 5:00 Walk 11:00 Run 5:00 Walk | Off |
| 8 | 30:00 of 4:00 run 1:00 walk | 25:00 walk | 30:00 of 4:00 run 1:00 walk | 25:00 Cross Train | Stretching | 5:00 Walk 12:00 Run 5:00 Walk | Off |
| 9 | 35:00 of 4:00 run 1:00 walk | 25:00 walk | 35:00 of 4:00 run 1:00 walk | 30:00 Cross Train | Stretching | 5:00 Walk 13:00 Run 5:00 Walk | Off |
| 10 | 40:00 of 4:30 run :30 walk | 10:00 run | 40:00 of 4:30 run :30 walk | 30:00 Cross Train | Stretching | 5:00 Walk 14:00 Run 5:00 Walk | Off |
| 11 | 45:00 of 4:30 run :30 walk | 10:00 run | 45:00 of 4:30 run :30 walk | 30:00 Cross Train | Stretching | 5:00 Walk 15:00 Run 5:00 Walk | Off |
| 12 | 45:00 of 5:00 run :15 walk | 10:00 run | 45:00 of 5:00 run :15 walk | 30:00 Cross Train | Stretching | 5:00 Walk 20:00 Run 5:00 Walk | Off |
| 13 | 10:00 run 5:00 walk 10:00 run | 12:00 run | 10:00 run 5:00 walk 10:00 walk | 30:00 Cross Train | Stretching | 5:00 Walk 22:00 Run 5:00 Walk | Off |
| 14 | 12:00 run 2:00 walk 12:00 run | 12:00 run | 12:00 run 2:00 walk 12:00 run | 30:00 Cross Train | Stretching | 5:00 Walk 25:00 Run 5:00 Walk | Off |
| 15 | 15:00 run | 10:00 run | 8 :00 run | Off | Stretching | 5k Run |
In addition to all of our running inspired articles we also have an excellent eBook (PDF) format for download available. Here is the link to our running eBook that is chock full of helpful running information for beginners. Enjoy!
Training
In this program you will gradually build the endurance required to complete
5k without walking. Mondays and
Wednesdays will be run-walk days throughout the program which will slowly
increase the amount of time spent running and decrease the amount of time spent
walking. Tuesdays will start as walking
days and eventually morph into short runs.
This day is intended to be easy, so make sure to keep it light. Saturdays will serve as your long run. Over the course of the fifteen weeks you will
gradually build the amount of time you are able to spend running. Throughout this process it is important to
run at a pace that is comfortable.
Sundays should be taken completely off, and Thursdays and Fridays will
be discussed below.
Cross Training
Cross training on Thursdays is a way to increase your fitness and aerobic
capacity without placing additional strain on your legs. Appropriate cross training activities for
runners include cycling, walking, using an elliptical machine, and swimming.
Stretching
Running leads to muscle constrictions, so it is important to stretch. When starting a new running program it can be
difficult to find the time to engage in this important activity, so Fridays
should be devoted to stretching. A great
stretching routine for runners can be found here.
Nutrition
When you begin a new workout routine, you will experience an increase in
hunger cues because your metabolism is burning more calories. It is important to refuel your body with
wholesome foods as opposed to quick carbohydrates, such as energy bars and
processed foods. Aim to eat three
wholesome meals per day that include a complex carbohydrate, a lean protein,
and a healthy fat. In addition to three
meals, you should aim to consume 3 – 4 snacks per day to keep your metabolism
high. Suggested food swaps include brown
rice instead of white rice, steak instead of ground beef, and olive oil instead
of canola oil.
Hydration
The human body is comprised mostly of water, and the loss of hydration via sweat and other bodily processes during exercise can lead to dehydration, muscle soreness, and injury. As a guide, you should drink enough water, tea, or other hydrating fluids throughout the day such that your urine is light yellow in color. After exercise, be sure to replenish lost electrolytes with a low-calorie sports drink.
For The Folks Wanting a More Aggressive 5K Running Plan
Creating a comprehensive training plan for a beginner runner targeting a 5K race involves gradually building endurance, incorporating rest days, and focusing on strength and flexibility. Here’s a sample 8-week plan:
Weeks 1-2: Building a Foundation
Monday: 20 minutes brisk walking
Tuesday: 20 minutes jogging/walking intervals (1 min jog, 2 min walk)
Wednesday: Rest or light activity
Thursday: 20 minutes jogging/walking intervals
Friday: Rest
Saturday: 25 minutes brisk walking
Sunday: Rest or light activity
Weeks 3-4: Increasing Run Time
Monday: 25 minutes jogging/walking intervals
Tuesday: 25 minutes jogging/walking intervals
Wednesday: Rest or light activity
Thursday: 30 minutes jogging/walking intervals
Friday: Rest
Saturday: 30 minutes brisk walking
Sunday: Rest or light activity
Weeks 5-6: Building Endurance
Monday: 30 minutes jogging/walking intervals
Tuesday: 30 minutes jogging/walking intervals
Wednesday: Rest or light activity
Thursday: 35 minutes jogging/walking intervals
Friday: Rest
Saturday: 35 minutes brisk walking
Sunday: Rest or light activity
Weeks 7-8: Fine-Tuning for Race Day
Monday: 3K continuous run (run at a comfortable pace without stopping)
Tuesday: 30 minutes jogging/walking intervals
Wednesday: Rest or light activity
Thursday: 4K continuous run
Friday: Rest
Saturday: Rest or light activity
Sunday: 5K continuous run
Tips:
- Listen to Your Body: If you feel pain beyond typical muscle soreness, consider an extra rest day or consult a professional.
- Warm-Up and Cool Down: Include a 5-10 minute warm-up and cool down with dynamic stretches to prevent injuries.
- Cross-Training: Include activities like cycling or swimming on rest days to enhance overall fitness.
- Strength Training: Incorporate bodyweight exercises or light strength training to build muscle and prevent injuries.
- Rest Days: Allow your body to recover. Rest is crucial for improvement.
- Hydration and Nutrition: Stay hydrated and eat a balanced diet to fuel your runs and aid recovery.
Remember, everyone progresses at their own pace, so adjust the plan based on how your body responds. Consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing health conditions.
In addition to all of our running inspired articles we also have an excellent eBook (PDF) format for download available. Here is the link to our running eBook that is chock full of helpful running information for beginners. Enjoy!