So, you’ve decided to pick up running and have tasked yourself with completing a 5k run in the next three months. Congratulations on setting yourself a new challenge, but you’d be silly to set off without our beginners 5k training plan.
Here’s your 12-week running plan if you’ve never taken to the streets (or treadmill) before and just want to complete a 5k either by walking or running it.
12-Week beginners 5k training plan
Week 1: Base building
Monday
Easy, walk 5 mins
Tuesday
Rest
Wednesday
Easy, walk 10 mins
Thursday
Rest
Friday
Easy, walk 15 mins
Saturday
Rest
Sunday
Easy, walk 15 mins
Week 2: Base building
Monday
Rest
Tuesday
Easy, walk 20 mins
Wednesday
Rest
Thursday
Easy, walk 10 mins
Friday
Rest
Saturday
Easy, walk 25 mins
Sunday
Rest
Week 3: Base building
Monday
Rest
Tuesday
Easy, walk 20 mins
Wednesday
Rest
Thursday
Easy, walk 20 mins
Friday
Cross train: plank 3 x 30 sec
Saturday
Rest
Sunday
Easy, walk 25 mins
Week 4: Base building
Monday
Rest
Tuesday
Medium, walk/run 15 mins (4/1)
Wednesday
Rest
Thursday
Medium, walk/run 20 mins (5/1)
Friday
Rest
Saturday
Easy, walk, 20 mins
Sunday
Rest
Week 5: Rest and recover
Monday
Cross train: plank 2 x 30 sec
Tuesday
Rest
Wednesday
Easy, walk 20 mins
Thursday
Rest
Friday
Easy, walk 20 mins
Saturday
Rest
Sunday
Cross train: plank 3 x 30 sec
Week 6: Hills and speed work
Monday
Easy, walk 30 mins
Tuesday
Rest
Wednesday
Hard, hills 10 min walk, 3 hills, 5 min cool down
Thursday
Rest
Friday
Hard, hills 10 min walk, 4 hills, 5 min cool down
Saturday
Rest
Sunday
Easy, walk 20 mins
Week 7: Hills and speed work
Monday
Easy, walk 20 mins
Tuesday
Rest
Wednesday
Hard, speed work, 5 min walk, 1 steady lap, 2 hard laps with 3 min rest, 5 min cool down
Thursday
Rest
Friday
Rest
Saturday
Easy, walk 20 mins
Sunday
Medium, walk run, 20 mins (4/1)
Week 8: Rest and recover
Monday
Rest
Tuesday
Cross train: plank 3 x 30 sec, standing bicycle crunches 2 x 20 sec
Wednesday
Easy, walk 20 mins
Thursday
Cross train: plank 3 x 30 sec, standing bicycle crunches 2 x 20 sec
Friday
Easy, walk 20 mins
Saturday
Rest
Sunday
Rest
Week 9: Base building
Monday
Medium, walk/run 20 mins (4/1)
Tuesday
Rest
Wednesday
Medium, steady running 10 mins
Thursday
Cross-train: standing bicycle crunches 3 x 20
Friday
Rest
Saturday
Medium, walk/run 30 mins (4/1)
Sunday
Rest
Week 10: Base building
Monday
Medium, steady running 10 mins
Tuesday
Rest
Wednesday
Medium, steady running 15 mins
Thursday
Rest
Friday
Medium, walk/run 20 mins (3/2)
Saturday
Rest
Sunday
Easy, walk 30 mins
Week 11: Hills and speed work
Monday
Rest
Tuesday
Hard, speed work, 5 min walk, 1 steady lap, 3 hard laps with 3 mins rest between 5 min cool down
Wednesday
Rest
Thursday
Medium, 15 mins steady running
Friday
Rest
Saturday
Hard, speed work, 5 min walk, 1 steady lap, 3 hard laps with 3 mins rest between 5 min cool down
Sunday
Rest
Week 12: Rest and recover
Monday
Cross train: plank 3 x 30 sec, 10 burpees
Tuesday
Rest
Wednesday
Easy, walk 20 mins
Thursday
Rest
Friday
Easy, walk 20 mins
Saturday
Rest
Sunday
Race day
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