Beginner Running: 5K

Beginner Running: 5K


The Beginner Running: 5k program is designed as the next step in the running routine progression from the one mile beginner routine. You only need to be able to run one mile without stopping in order to start this program. Can't run a mile? Remember to eat right and hydrate consistently.

Remember to warm up before every run. Start with 5-10 minutes of light calisthenics such as jogging in place  and jumping jacks. Then lightly stretch the muscle groups you use during the run. Focus on your quadriceps, hamstrings, and calves. Don’t forget to concentrate on good form while running in order to prevent injuries.

Cool down after each run with 5 minutes of light jogging then stretch again. Rest days are designed to give your legs a rest from running. Feel free to use these days for muscular strength workouts either at the gym or at home between your run days on the Beginner Running: 5K program.

6 Week Beginner Running: 5K Training Plan

Week 1:

Day 1: Run 1 mile at an easy pace. Walk for ¼ mile. Run ½ mile at an easy pace. Walk ¼ mile.

Day 2: Rest

Day 3: Run 1 mile at an easy pace.

Day 4: Rest

Day 5: Rest

Day 6: Run 1 ½ miles. Cool down.

Day 7: Rest

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