Best 5k Training Plan For Beginners

Are you ready to take a leap of faith and sign up for your first 5k?  If so, congratulations!  You've just taken the first step to running a race - "commit to doing it."

Training for your first race can be a bit daunting if you've never run before or if you've had an "extended" break from running.  Hopefully you are excited for the challenge and ready to work.  With enough time and proper training, you can be ready to show those 3.1 miles who's who.

To help get you started and provide some direction, I want to share the below 3 month "From Nothin' to Somethin' 5k Training Plan"  If you would like a training plan built specifically for you, send me an email at instriderunner@gmail.com.  You can visit my "Enable" page to learn more about the different personal training options available.   For an printable pdf. version of the below training plan, click here.  ​

MONTH 1

Week 1: (Do as much of this week on grass or soft surface)

Day 1: Walk for 5 minutes, jog for 1 minute, walk for 5 minutes, jog for 1 minute
Day 2: Walk for 5 minutes, jog for 1 minute, walk for 5 minutes, jog for 1 minute
(Plus 10 push-ups and 10 sit-ups)
Day 3: Walk for 5 minutes, jog for 1 minute, walk for 5 minutes, jog for 1 minute
Day 4: Walk for 5 minutes, jog for 2 minutes, Walk for 3 minutes, jog for 2 minutes
(Plus 10 push-ups and 10 sit-ups)
Day 5: Walk for 5 minutes, jog for 2 minutes, Walk for 3 minutes, jog for 2 minutes

​Week 2: (Do as much of this week on grass or soft surface)

Day 1:  Walk for 4 minutes, jog for 2 minutes, Walk for 4 minutes, jog for 2 minutes, Walk for 4 minutes (Plus 15 push-ups, 15 sit-ups, and 10 lunges on both legs)
Day 2:  Walk for 4 minutes, jog for 2 minutes, Walk for 4 minutes, jog for 2 minutes, Walk for 4 minutes
Day 3:  Walk for 10 minutes, jog for 3 minutes, Walk for 3 minutes  (Plus 15 push-ups, 15 sit-ups, and 10 lunges on both legs)
Day 4:  Walk for 3 minutes, jog for 3 minutes, Walk for 5 minutes, jog for 3 minutes, Walk for 5 minutes
Day 5:  Walk for 3 minutes, jog for 3 minutes, Walk for 5 minutes, jog for 3 minutes, Walk for 5 minutes.  (Plus 15 push-ups, 15 sit-ups, and 10 lunges on both legs)

Week 3: (Do as much of this week on grass or soft surface)

Day 1:  Walk 2 minutes, jog for 4 minutes, Walk for 5 minutes, jog for 4 minutes, Walk for 5 minutes 
Day 2:  Walk 2 minutes, jog for 4 minutes, Walk for 5 minutes, jog for 4 minutes, Walk for 5 minutes   (Plus 20 push-ups, 20 sit-ups, and 10 lunges on both legs & 15 body squats)
Day 3:  Walk for 10 minutes, jog for 4 minutes, Walk for 5 minutes
Day 4:  Walk 2 minutes, jog for 4 minutes, Walk for 5 minutes, jog for 4 minutes, Walk for 5 minutes (Plus 20 push-ups, 20 sit-ups, and 10 lunges on both legs & 15 body squats)
Day 5:  Walk for 10 minutes, jog for 4 minutes, Walk for 5 minutes

Week 4: (Split these workouts between soft surface and road/pavement)

Day 1:  Walk 2 minutes, jog for 5 minutes, walk for 3 minutes, jog for 5 minutes, walk for 3 minutes (Plus 25 push-ups, 25 sit-ups, and 15 lunges on both legs & 20 body squats)
Day 2:  Walk for 20 minutes, jog for 5 minutes, Walk for 5 minutes
Day 3:  Walk for 2 minutes, jog for 5 minutes, walk for 2 minutes, jog for 5 minutes
(Plus 25 push-ups, 25 sit-ups, and 15 lunges on both legs & 20 body squats)
Day 4:  Walk for 2 minutes jog, for 6 minutes, walk for 5 minutes, jog for 4 minutes, walk for 3 minutes
Day 5:  Walk for 2 minutes, jog for 6 minutes, walk for 5 minutes, jog for 4 minutes, walk for 3 minutes


MONTH 2:
 
Week 1: (Split these workouts between soft surface and road/pavement)

Day 1: Walk for 30 minutes, jog for 6 minutes, walk for 4 minutes
Day 2: Walk for 2 minutes, jog for 7 minutes, walk for 3 minutes, jog for 5 minutes, walk for 5 minutes
(Plus 25 push-ups, 25 sit-ups, and 15 lunges on both legs & 20 body squats)
Day 3: Walk for 2 minutes, jog for 7 minutes, walk for 3 minutes, jog for 5 minutes, walk for 5 minutes
Day 4: Walk for 2 minutes, jog for 7 minutes, walk for 3 minutes, jog for 5 minutes, walk for 5 minutes
(Plus 30 push-ups, 30 sit-ups, and 20 lunges on both legs & 25 body squats)
Day 5: Walk for 5 minutes, jog for 8 minutes, walk for 3 minutes, jog for 4 minutes, walk for 5 minutes

Week 2: (Split these workouts between soft surface and road/pavement)

Day 1:  Walk for 5 minutes, jog for 8 minutes, walk for 3 minutes, jog for 4 minutes, walk for 5 minutes (Plus 30 push-ups, 30 sit-ups, and 20 lunges on both legs & 25 body squats)
Day 2:  Walk for 3 minutes, jog for 8 minutes, walk for 3 minutes, jog for 5 minutes, walk for 5 minutes
Day 3:  Walk for 30 minutes  (Plus 30 push-ups, 30 sit-ups, and 20 lunges on both legs & 25 body squats)
Day 4:  Walk for 3 minutes, jog for 9 minutes, Walk for 5 minutes, jog for 4 minutes, Walk for 5 minutes
Day 5:  Walk for 3 minutes, jog for 9 minutes, Walk for 5 minutes, jog for 4 minutes, Walk for 5 minutes

Week 3: (Split these workouts between soft surface and road/pavement)

Day 1:  Walk 2 minutes, jog for 9 minutes, Walk for 3 minutes, jog for 5 minutes, Walk for 5 minutes (Plus 30 push-ups, 30 sit-ups, and 20 lunges on both legs & 25 body squats)
Day 2:  Walk for 15 minutes, jog for 10 minutes, walk for 5 minutes
Day 3:  Walk for 3 minutes, jog for 10 minutes, Walk for 3 minutes, jog for 3 minutes, walk for 3 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 4:  Walk for 3 minutes, jog for 10 minutes, Walk for 3 minutes, jog for 3 minutes, walk for 3 minutes
Day 5:  Walk for 30 minutes, jog for 10 minutes, walk for 5 minutes

Week 4: (Split these workouts between soft surface and road/pavement)

Day 1:  Walk 2 minutes, jog for 12 minutes, walk for 3 minutes, jog for 3 minutes, walk for 3 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 2:  Walk 2 minutes, jog for 12 minutes, walk for 3 minutes, jog for 3 minutes, walk for 3 minutes
Day 3:  Walk 2 minutes, jog for 12 minutes, walk for 3 minutes, jog for 3 minutes, walk for 3 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 4:  Rest
Day 5:  Walk for 10 minutes, jog for 15 minutes, walk for 10 minutes


 MONTH 3:

Week 1: (Feel free to run all these workouts on road or surface type of your 5K)

Day 1:  Walk for 2 minutes, jog for 12 minutes, walk for 3 minutes, jog for 4 minutes, walk for 5 minutes
Day 2:  Walk for 2 minutes, jog for 12 minutes, walk for 3 minutes, jog for 4 minutes, walk for 5 minutes
(Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 3:  Walk for 15 minutes, jog for 15 minutes, walk for 10 minutes
Day 4:  Rest
Day 5:  Walk for 10 minutes, jog for 15 minutes, walk for 5 minutes, jog for 3 minutes, walk for 3 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)

Week 2: (Feel free to run all these workouts on road or surface type of your 5K)

Day 1:  Walk for 15 minutes, jog for 15 minutes, walk for 10 minutes
(Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 2:  Walk for 2 minutes, jog for 10 minutes, walk for 5 minutes, jog for 10 minutes, walk for 5 minutes 
Day 3:  Rest
Day 4:  Walk for 2 minutes, jog for 10 minutes, walk for 5 minutes, jog for 10 minutes, walk for 5 minutes
Day 5:  Walk for 2 minutes, jog for 15 minutes, walk for 3 minutes, jog for 5 minutes, walk for 5 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)

Week 3: (Feel free to run all these workouts on road or surface type of your 5K)

Day 1:  Walk for 2 minutes, jog for 15 minutes, walk for 3 minutes, jog for 6 minutes, walk for 5 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 2:  Walk for 5 minute, jog for 20 minutes, walk for 5 minutes
Day 3:  Walk for 3 minutes, jog for 10 minutes, Walk for 3 minutes, jog for 10 minutes, walk for 3 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 4:  Rest
Day 5:  Walk for 5 minutes, jog for 20 minutes, walk for 5 minutes, jog for 8 minutes, walk for 5 minutes

Week 4: (RACE WEEK)

Day 1: Walk 2 minutes, jog for 12 minutes, walk for 3 minutes, jog for 5 minutes, walk for 3 minutes (Plus 35 push-ups, 35 sit-ups, and 25 lunges on both legs & 30 body squats)
Day 2: Walk 2 minutes, jog for 10 minutes, walk for 3 minutes, jog for 3 minutes, walk for 3 minutes
Day 3: Walk 2 minutes, jog for 8 minutes, walk for 3 minutes, jog for 2 minutes, walk for 3 minutes
​Day 4: Rest
Day 5: 5K RACE