5K Run: 7 Week Training Plan for Beginners (2023)

Running a 5K can add a new level of challenge and interest to your training schedule. A 5K run is 3.1 miles long. Don't be afraid of the distance. A 5K is a long distance for a beginner. You can prepare for a 5K race in just two months.

If you think running a 5K doesn't seem possible or you don't have enough time or energy, this 5K plan can help. It includes several short sessions throughout the week of only about 30 minutes each. Write on your calendar when you will be training and make a note of when your 5K will be. If you don't feel comfortable walking, you can walk! Give it a try and maybe you will reach your goal and finish 5km.

If you're just starting out, be sure to start slowly. Start at a slower pace and train for shorter periods of time, e.g. B. a few short walks during the day. Work your way up to move faster and longer as your body adapts. Then start the 5K training plan when you can train for 30 minutes at a time.

The Department of Health also recommends getting 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate and vigorous activity. If you're active for 30 minutes a day, most days of the week, you can meet the guidelines.

How to use the 5K training plan

Consider using this seven-week 5K training plan as a guide. It's tailor-made for beginners or anyone looking to complete a 5K run. You can also customize it for a 5 km walk.

This 5k training plan includes a mix of running, walking, and rest. This combination helps reduce the risk of injury, stress and fatigue while increasing the enjoyment of physical activity. Remember that you can jog or walk slowly to help your body adjust to this 5K training plan.

If you want to choose an exercise other than walking on walking days, you can try cross training and alternative exercises like running on the water, biking or rowing.

In this 5K training plan, you will spend part of your time walking. For example, the first week on run/walk days, you'll run 15 seconds and then walk 45 seconds, repeating this cycle for 30 minutes.

Over the weeks, you will gradually increase the time you spend running and decrease the time you spend walking. Or you can always walk if you tailor your training to a 5K run.

One day of the week, Friday in this 5k program, is a rest day from training. This gives your muscles time to recover. On Sunday you can have another rest day or walk as much as you want. Also, take a rest day the day before your race. In this 5K training schedule, race day falls on Saturday of week seven.

5K Run: 7 Week Training Plan for Beginners

week 1

On run/walk days, hikers just walk. Runners run 15 seconds/walk 45 seconds.

week 2

On run/walk days, hikers just walk. Runners run 15 seconds/walk 45 seconds.

week 3

On run/walk days, hikers just walk. Runners run 20 seconds/walk 40 seconds.

week 4

On run/walk days, hikers just walk. Runners run 20 seconds/walk 40 seconds.

week 5

On run/walk days, hikers just walk. Runners run 25 seconds/walk 35 seconds.

week 6

On run/walk days, hikers just walk. Runners run 25 seconds/walk 35 seconds.

week 7

On run/walk days, hikers just walk. Runners run 30 seconds/walk 30 seconds.

February 11, 2022

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