September 26, 2022

8-Week Beginner 5K Training Schedule For Any Running Novice

You signed up for your first 5K race and don’t know where to start? Want to push yourself harder than completing a 1-mile run? It can be difficult to push yourself in your workouts when you have no idea where or how to start.

This article has laid out the best 8-week 5k training schedule for any running novice.

So if you’ve never even gone on a run before, this training regime gives you the tools to get started. Starting simple, you will work your way to the top and be running a 5K like it’s nothing. Trust us; this is a tried and tested programme that works.

What To Expect

Before we get started, it is important that if you are new to running, you get cleared by a doctor. Running is a high-impact exercise; you want to ensure you are well enough to take on the challenge.

This one works on run/walk intervals like most running training programs. The number of minutes to run gradually increases over the eight weeks, with walk recoveries between running efforts. Try to keep the walk relaxed and recover between the running efforts.

As you begin, each session should start with a 5 to 10-minute warm-up. This can be a walk or a slow jog to get the blood flowing around your muscles and your joint to loosen up. You should also finish each session with a 5 to 10-minute cool down or slow jog.

When planning your runs, there is no schedule for which days you complete your sessions. However, it is important not to run 2 days in a row. Take a rest day in between sessions or complete another exercise such as walking, cycling, swimming etc.

5 Key Points

  1. Consult your doctor if you haven’t exercised for some time (1-2 years) or are 20 pounds or more overweight. Your doctor will likely advise you to start a run-walk program unless you have a known health risk, but it’s always a good idea to ask. Before beginning to run, you can always start by simply increasing your walking pace.
  2. Plan your sessions. Putting in the work to plan your workouts is half the battle. Schedule your runs into your week, and you will find it much easier to stay on track. Whether you keep them on the refrigerator, on your phone or desk calendar, having them somewhere, you can see them will help keep you motivated.
  3. Warm-up. Starting your training without a warm-up can result in injury and impact your performance immensely. Even a few jumping jacks before you start will loosen up your muscles and get your blood flowing.
  4. Everyone has bad days. You will run into bad days even if you are making excellent progress with your program. Prepare for them, let them pass and make your next run better. Stick to the program, and you will achieve your goals.
  5. Take your time. Rushing results in accidents and despair in the fitness industry. Be calm and move slowly. Not breaking any records en route, the objective is to run for a continuous 30 minutes.

8 Week 5K Training Schedule

Let’s get to it! Below is your training schedule for the next 8 weeks.

Week 1

Day One

  • 5-minute walk.
  • 2-minute jog.
  • 5-minute walk.

Day Two

  • Rest.

Day Three

  • 5-minute walk.
  • 2-minute jog.
  • 5-minute walk.

Day Four

  • Rest.

Day Five

  • 5-minute walk.
  • 3-minute jog.
  • 5-minute walk.

Day Six

  • Rest.

Day Seven

  • Rest.

Week 2

Day One

  • 5-minute walk.
  • 4-minute jog.
  • 5-minute walk.

Day Two

  • Rest.

Day Three

  • 5-minute walk.
  • 4-minute jog.
  • 4-minute walk.
  • 2-minute jog
  • 2-minute walk

Day Four

  • Rest.

Day Five

  • 5-minute walk.
  • 5-minute jog.
  • 4-minute walk.
  • 2-minute jog
  • 2-minute walk

Day Six

  • Rest.

Day Seven

  • Rest.

Week 3

Day One

  • 5-minute walk.
  • 6-minute jog.
  • 5-minute walk.

Day Two

  • Rest.

Day Three

  • 5-minute walk.
  • 4-minute jog.
  • 4-minute walk.
  • 4-minute jog.
  • 5-minute walk.

Day Four

  • Rest.

Day Five

  • 5-minute walk.
  • 7-minute jog.
  • 3-minute walk.
  • 3-minute jog
  • 5-minute walk

Day Six

  • Rest.

Day Seven

  • Rest.

Week 4

Day One

  • 5-minute walk.
  • 8-minute jog.
  • 5-minute walk

Day Two

  • Rest.

Day Three

  • 5-minute walk.
  • 8-minute jog.
  • 3-minute walk.
  • 2-minute jog
  • 5-minute walk

Day Four

  • Rest.

Day Five

  • 5-minute walk.
  • 10-minute jog.
  • 4-minute walk.
  • 2-minute jog
  • 5-minute walk

Day Six

  • Rest.

Day Seven

  • Rest.

Week 5

Day One

  • 5-minute walk.
  • 10-minute jog.
  • 4-minute walk.
  • 5-minute jog
  • 5-minute walk

Day Two

  • Rest.

Day Three

  • 5-minute walk.
  • 8-minute jog.
  • 5-minute walk.
  • 6-minute jog.
  • 5-minute walk
  • 4-minute jog
  • 5-minute walk.

Day Four

  • Rest.

Day Five

  • 5-minute walk.
  • 10-minute jog.
  • 3-minute walk.
  • 5-minute jog
  • 5-minute walk

Day Six

  • Rest.

Day Seven

  • Rest

Week 6

Day One

  • 5-minute walk.
  • 10-minute jog.
  • 2-minute walk.
  • 6-minute jog
  • 5-minute walk

Day Two

  • Rest.

Day Three

  • 5-minute walk
  • 15-minute jog
  • 5-minute walk.

Day Four

  • Rest.

Day Five

  • 15-minute jog.
  • 3-minute walk.
  • 6-minute jog
  • 5-minute walk

Day Six

  • Rest.

Day Seven

  • Rest.

Week 7

Day One

  • 18-minute jog.
  • 5-minute walk.

Day Two

  • Rest.

Day Three

  • 15-minute jog.
  • 4-minute walk.
  • 10-minute jog.
  • 5-minute walk.

Day Four

  • Rest.

Day Five

  • 20-minute jog.
  • 3-minute walk.
  • 8-minute jog
  • 5-minute walk

Day Six

  • Rest.

Day Seven

  • Rest

Week 8

Day One

  • 25mins jog
  • 3-minute walk
  • 5mins jog

Day Two

  • Rest

Day Three

  • 15minutes jog
  • 2-minute walk
  • 15 minutes jog

Day Four

  • Rest.

Day Five

  • Rest

Day Six

  • 5k attempt. Enjoy your run. You can do this.

Day Seven

  • Rest.Celebrate completing 30mins of running

Final Thoughts

You completed your first 5K run in just 8 weeks! Whether you are a first-time runner or building your strength back up, this is an incredible achievement.

From only running 1 minute at a time to running for the full 5K, you have achieved your goals and stuck to a training regime. An incredible feat for anyone.

Novice programs like this one are great for getting you in shape and letting you track your progress through time stamps and distance.

Haven’t tried it yet? Grab your running shoes and start your journey to running 5K in 8 weeks!

Share:

Recent news

Run, cycle or walk and earn awesome medals

Running
When you go for an intense run, it’s perfectly normal for your heart to start beating quickly. However, it can be a little concerning when your heart rate gets quite high during an easy run.
Running
Running is a pastime that a lot of people enjoy doing. It’s relatively simple to complete and doesn’t require any special equipment. However, for a lot of people, they want to improve their speed and stamina when it comes to running.
Running
We all have done it: we went on a run and started to feel dizzy after some time. This dizzy, weak feeling is typically caused by the wrong food before a run.
Health and Fitness
It does not matter whether you are training to do your first ever half- or full marathon, or if you are looking to lengthen the amount of distance you run – recovering after a substantially long run is paramount to being able to keep on going.
Uncategorized
If you want to get rid of those extra pounds around your waistline, then you should consider adding some cardio into your workout regimen.
Running
Did you know that people run differently? Well that much is obvious but did you know that there are different types of shoes that will suit the way that your foot encounters the ground. In this case we are going to take a look at the best shoes for forefoot strikers!

FAQ

Not sure how virtual fitness works?

The easiest way to learn is to try Fitwins for yourself! The app is free to download, and you only pay for challenges you take part in, so why not take it for a test drive?

In the meantime, here are the answers to some of our most frequently asked questions about how Fitwins compares to other virtual walking challenges.

No! We believe that flexibility is the key to fitness success, so instead of forcing you to complete a set distance, we let you set your own goal.  This means you can be flexible in how you complete YOUR challenge: so if you are smashing your target, you can raise the bar and aim for more. 

All entries into our challenge will receive a great medal, with a ribbon specific to the challenge type.

For our “iconic challenges”, your ribbon will have a unique design related to the challenge. For our regular monthly challenges, your ribbon will reflect the total distance you covered.

Running and walking ribbons are awarded based on 25, 50, 75, 100, 125, 150, 175 and 200+ miles. Cycling ribbons are for distances of 50km, 100km, 200km, 500km, 1000km, 2000km and 3000km. 

Absolutely! Not only that, but all the distance you’ve covered since the start of the month will count, as the Fitwins App syncs with Strava and logs all activities from the start of the month, regardless of what date you sign up for the challenge. 

If you are hitting the streets with your app activated, verification is completed automatically by sycning with Strava. You can focus on completing your challenge, and we’ll take care of the rest.

If you’re using a treadmill, exercycle or other stationary equipment for some of your challenge, you’ll need to log this manually.

JOIN OUR MAILING LIST

Be the first to hear about our exciting virtual running and virtual cycling challenges, medals and awards