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
- 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.
- 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.
- 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.
- 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.
- 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!
