Running Self-Paced

Beginner 5K

12 weeks

A 12-week plan that takes you from run/walk intervals to race day. A great fit for your first 5K, or for getting back into running.

Length: 12 weeks
Runs per week: 3, 4 or 5
Training by: time, with distance-based track workouts later on
Starts with: short jog/walk intervals, building to continuous running
Longest run: 60 minutes
Workouts: Run/walk intervals, easy runs, strides, tempo, fartlek, hill repeats and track intervals, with cross training in the early weeks
Practice 5K: week 6

Weeks

3, 4, 5

Days/Week Options

Week 1

Mon: 42m Wed: 38m Thu: 30m Sat: 38m Sun: 30m

Rest: Tue, Fri

Week 2

Mon: 43m Wed: 38m Thu: 30m Sat: 32m Sun: 20m

Rest: Tue, Fri

Week 3

Mon: 44m Wed: 38m Thu: 30m Sat: 35m Sun: 20m

Rest: Tue, Fri

Week 4

Mon: 35m Wed: 29m Thu: 49m Sat: 35m Sun: 30m

Rest: Tue, Fri

Week 5

Mon: 29m Wed: 39m Thu: 30m Sat: 40m Sun: 30m

Rest: Tue, Fri

Week 6

Mon: 29m Wed: 48m Thu: 30m Sat: 39m Sun: 49m

Rest: Tue, Fri

Week 7

Mon: 38m Wed: 39m Thu: 30m Sat: 50m Sun: 35m

Rest: Tue, Fri

Week 8

Mon: 36m Wed: 42m Thu: 35m Sat: 55m Sun: 30m

Rest: Tue, Fri

Week 9

Mon: 36m Wed: 45m Thu: 40m Sat: 45m Sun: 30m

Rest: Tue, Fri

Week 10

Mon: 38m Wed: 48m Thu: 40m Sat: 1h 10m Sun: 30m

Rest: Tue, Fri

Week 11

Mon: 39m Wed: 49m Thu: 40m Sat: 1h Sun: 30m

Rest: Tue, Fri

Week 12

Mon: 39m Wed: 48m Thu: 30m Sat: 30m Sun: 30m

Rest: Tue, Fri