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5K Training Plan Beginner

Base Phase

Week 1

Monday should be a day of rest.
20-min Foundation Run

5-min very easy
10-min easy
5-min very easy

Walk, cycle, other cross-training activity, or rest.
5-min very easy
5-min easy
3 Repeats: 2-min hard/2-min very easy
5-min very easy
Walk, cycle, other cross-training activity, or rest.
5-min very easy
15-min easy
5-min very easy
Walk, cycle, other cross-training activity, or rest.

Week 2

Monday should be a day of rest.
20-min Foundation Run

5-min very easy
10-min easy
5-min very easy

Walk, cycle, other cross-training activity, or rest.
5-min very easy
5-min easy
3 Repeats: 2-min hard/2-min very easy
5-min very easy
Walk, cycle, other cross-training activity, or rest.
5-min very easy
15-min easy
5-min very easy
Walk, cycle, other cross-training activity, or rest.

Week 3

Monday should be a day of rest.
20-min Foundation Run

5-min very easy
10-min easy
5-min very easy

Walk, cycle, other cross-training activity, or rest.
5-min very easy
5-min easy
3 Repeats: 2-min hard/2-min very easy
5-min very easy
Walk, cycle, other cross-training activity, or rest.
5-min very easy
15-min easy
5-min very easy
Walk, cycle, other cross-training activity, or rest.

Peak Phase

Week 4

Monday should be a day of rest.
20-min Foundation Run

5-min very easy
10-min easy
5-min very easy

Walk, cycle, other cross-training activity, or rest.
5-min very easy
5-min easy
3 Repeats: 2-min hard/2-min very easy
5-min very easy
Walk, cycle, other cross-training activity, or rest.
5-min very easy
15-min easy
5-min very easy
Walk, cycle, other cross-training activity, or rest.

Week 5

Monday should be a day of rest.
20-min Foundation Run

5-min very easy
10-min easy
5-min very easy

Walk, cycle, other cross-training activity, or rest.
5-min very easy
5-min easy
3 Repeats: 2-min hard/2-min very easy
5-min very easy
Walk, cycle, other cross-training activity, or rest.
5-min very easy
15-min easy
5-min very easy
Walk, cycle, other cross-training activity, or rest.

Week 6

Week 7

Week 8