The Ultimate Training Plan For Your First 5K


The idea of running a 5k can be super intimidating if you’ve never considered yourself a runner. The idea of completing 3.1 miles in a specific time frame can be even more intimidating. Instead of freaking out about running a 5k, try training for one. This ultimate 5k training plan will have you set for whichever race you decide to register for (our money’s on the Color Run):

The 8 Week Training Plan

Week 1

Choose 4 days out of the week that you want to do cardio and 1 day you want to strength train.

Day 1 (Cardio Training) – Walk 3.1 miles on the treadmill at a speed of 3.0 – 3.5 mph to get used to the distance of a 5k.

Day 2 (Cardio Training) – Easy jog 1 mile.

Day 3 (Strength Training) – Do 30-45 minutes of bodyweight leg exercises such as squats, leg lifts, step ups, calf raises, etc… These exercises are your preference.

Day 4 (Cardio Training) – Easy jog 1.5 miles.

Day 5 (Cardio Training) – Walk 3.1 miles at a speed of 3.5 -3.8 mph for distance.

Week 2

Choose 3 days out of the week that you want to do cardio and 2 day you want to strength train.

Day 1 (Strength Training) – Do 20-25 minutes of abdominal and lower body bodyweight exercises. These can consist of crunches, planks, squats, etc… The exercises you do are your preference but make sure you are utilizes all of your allotted time.

Day 2 (Cardio Training) – Run 1 mile on the treadmill. This should push you and your speed should be faster than a jog.

Day 3 (Cardio Training) – Jog 1.5 miles on the treadmill.

Day 4 (Strength Training) – Focus on strengthening your legs with lower body exercises such as lunges, squats, calf raises, etc… These are all body weight and the circuit should last for 30 minutes.

Day 5 (Cardio Training) – Walk 3.1 miles at a speed of 3.5 – 3.8 mph for distance.

Week 3

Choose 4 days out of the week that you want to do cardio and 1 day you want to strength train.

Day 1 (Cardio Training) – Jog 1 mile on the treadmill.

Day 2 (Strength Training) – Focus on doing 20 minutes of abdominal exercises such as planks, crunches, leg lifts, etc…

Day 3 (Cardio Training) – Jog 1.5 miles on the treadmill.

Day 4 (Cardio Training) – Run 1 mile on the treadmill. This should push you and your speed should be faster than a jog.

Day 5 (Cardio Training) – Jog 1 mile on the treadmill to finish out the week.

Week 4

Choose 3 days out of the week that you want to do cardio and 2 day you want to strength train.

Day 1 (Strength Training) – This day should solely focus on leg exercises for 25-30 minutes. These can be any lower body bodyweight exercises of your choice.

Day 2 (Cardio Training) – Run 1.5 miles on the treadmill. We are beginning to add in more distance at this point. This should push you and your speed should be faster than a jog.

Day 3 (Cardio Training) – Jog 2 miles on the treadmill. This can be slow paced but you must not walk.

Day 4 (Strength Training) – Combine lower body and abdominal exercises for 35-40 minutes. This can be done in circuits.

Day 5 (Cardio Training) – Run 1 mile on the treadmill.

Week 5

This week consists of 5 days, all of which are cardio training.

Day 1 (Cardio Training) – Walk 4 miles on the treadmill.

Day 2 (Cardio Training) – Jog 2 miles on the treadmill.

Day 3 (Cardio Training) – Run 1.5 miles on the treadmill.

Day 4 (Cardio Training) – Walk 4 miles on the treadmill with an elevation.

Day 5 (Cardio Training) – Run 1.5 miles on the treadmill with a slight elevation.

Week 6

Choose 4 days out of the week that you want to do cardio and 1 day you want to strength train.

Day 1 (Strength Training) – Combine lower body bodyweight exercises with abdominal exercises for a 30 minute circuit.

Day 2 (Cardio Training) – Run 2 miles on the treadmill.

Day 3 (Cardio Training) – Jog 2.5 miles on the treadmill.

Day 4 (Cardio Training) – Run 2 miles on the treadmill.

Day 5 (Cardio Training) – Walk 4 miles on the treadmill.

Week 7

Let’s take this outside for all 5 days!

Day 1 (Cardio Training) – Jog 2 miles. You can use a fitness tracker for distance.

Day 2 (Cardio Training) – Run 1.5 miles.

Day 3 (Cardio Training) – Walk 4.5 miles.

Day 4 (Cardio Training) – Run 2 miles.

Day 5 (Cardio Training) – Walk 5 miles. (This may seem like a lot however it will help with endurance.)

Week 8

We’re staying outside for this week too! Make sure you use a fitness tracker to keep track of your distance this week.

Day 1 (Cardio Training) – Run 2 miles.

Day 2 (Cardio Training) – Run 1 mile.

Day 3 (Cardio Training) – Walk 1.5 miles. Run 1.5 miles.

Day 4 (Cardio Training) – Run 3 miles.

Day 5 (Cardio Training) – Walk 4 miles.

It’s go time!

Now that your training plan is over, you’re ready to run a 5k! Choose one that’s fun and get a group of friends together for encouragement. The mix of strength training, distance training, and cardio training will help tremendously with your 5k pace and endurance during the race.

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