5K training plan for begginers

5K training plan for begginers

photo: Laura Murray by Anna Rachel Photography 

Whether you’re competing with friends, looking to get fit or simply want accomplish a personal achievement, running 5k is no easy task. Preparation is key and training is everything, but it’s no good trying to run before you can walk. As a running beginner, take the time to make sure your training plan suits you and will give you the best possible chance of success.

 

If you want to train for a 5k run in a short amount of time, you’re going to need plenty of enthusiasm and a healthy dose of determination. Next, you’ll need to remember these vital pointers:

 

Establish a routine

From timings to routes, a consistent routine will help you to stay on track. When you become familiar with aspects of your training, you’ll find it easier to monitor your progress and use it to motivate you!

 

Thoroughly prepare

From warming up thoroughly to getting your training diet in order, make sure you prepare properly before embarking on a beginner’s training plan. Don’t underestimate the effect of your nutrition and any other factors that can affect your performance.

 

Learn & adapt

There will be good days and bad days, as well as techniques that work for you, and others that don’t. The key to finding your perfect training plan is to not give up when things go wrong, but to learn and adapt until you find a rhythm that helps you to thrive.
 

Music to train for a 5k run

Music is one of the greatest motivators you can use. Whether you’re into energetic dance music or chilled out tunes, find the genre that keeps your spirits high and see how it works wonders for your progress. Create your own playlists ahead of your training runs so that you don’t have to worry about losing momentum along the way. Feel the music, embrace the energy and smash your targets, all at once!

 

5K training plan using a treadmill

If the thought of hitting the streets seems a little daunting, you can train for your 5k run using a treadmill. Whether at a local gym or in a private space, treadmill training can help you to work on your fitness and technique as well as monitoring your timing and progress. While treadmill training is a great way to get started, remember that the terrain is very different to natural ground so you’ll want to alternate if you are ultimately planning an outdoor run.

 

4 week 5K training plan for beginners

Now that you’re mentally prepared, it’s time to put a physical plan in place. From beginner to 5k is no easy task and your pace will become clear as you go along. But if you’re looking for inspiration, here’s our simple 4-week suggested training plan.

 

Week 1

Day 1: Run 10 minutes, walk 1 min (X3)

Day 2: Rest or cross-train

Day 3: Run 10 minutes, walk 1 min (X3)

Day 4: Rest

Day 5: Run 15 minutes, walk 1 min (X3)

Day 6: Rest or cross-train

Day 7: Rest

 

Week 2

Day 1: Run 15 minutes, walk 1 min (X3)

Day 2: Rest or light training

Day 3: Run 15 minutes, walk 1 min, run 10 min

Day 4: Rest

Day 5: Run 20 minutes, walk 1 min, run 5 min

Day 6: Rest or cross-train

Day 7: Rest

 

Week 3

Day 1: Run 20 minutes, walk 1 min, run 10 min

Day 2: Rest or light training

Day 3: Run 20 minutes

Day 4: Rest

Day 5: Run 25 minutes

Day 6: Rest or cross-train

Day 7: Rest

 

Week 4

Day 1: Run 25 minutes

Day 2: Rest or light training

Day 3: Run 30 minutes

Day 4: Rest

Day 5: Run 20 minutes

Day 6: Rest

Day 7: Run 30 minutes

 

And you’re done!

Now that you have your plan, make sure you have the attire to help you make it happen…

Shop running clothing > 

 

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