5K run: 7-week training schedule for beginners

Printable 5K training schedule (PDF file requiring Adobe Reader)

Week 1

On run/walk days, walkers walk only. Runners run 15 seconds/walk for 45 seconds.

Monday Run/walk 30 minutes
Tuesday Walk 30 minutes
Wednesday Run/walk 30 minutes
Thursday Walk 30 minutes
Friday Rest
Saturday Run/walk 3 miles (4.8 km)
Sunday Rest or walk

Week 2

On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.

Monday Run/walk 30 minutes
Tuesday Walk 30 minutes
Wednesday Run/walk 30 minutes
Thursday Walk 30 minutes
Friday Rest
Saturday Run/walk 3.5 miles (5.6 km)
Sunday Rest or walk

Week 3

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

Monday Run/walk 30 minutes
Tuesday Walk 30 minutes
Wednesday Run/walk 30 minutes
Thursday Walk 30 minutes
Friday Rest
Saturday Run/walk 2 miles (3.2 km) with Magic Mile*
Sunday Rest or walk

Week 4

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

Monday Run/walk 30 minutes
Tuesday Walk 30 minutes
Wednesday Run/walk 30 minutes
Thursday Walk 30 minutes
Friday Rest
Saturday Run/walk 4 miles (6.4 km)
Sunday Rest or walk

Week 5

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.

Monday Run/walk 30 minutes
Tuesday Walk 30 minutes
Wednesday Run/walk 30 minutes
Thursday Walk 30 minutes
Friday Rest
Saturday Run/walk 2 miles (3.2 km) with Magic Mile*
Sunday Rest or walk

Week 6

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.

Monday Run/walk 30 minutes
Tuesday Walk 30 minutes
Wednesday Run/walk 30 minutes
Thursday Walk 30 minutes
Friday Rest
Saturday Run/walk 4.5 miles (7.2 km)
Sunday Rest or walk

Week 7

On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.

Monday Run/walk 30 minutes
Tuesday Walk 30 minutes
Wednesday Run/walk 30 minutes
Thursday Walk 30 minutes
Friday Rest
Saturday 5K race day
Sunday Rest or walk

Source: Galloway, J. Galloway’s 5K/10K Running. 2nd. ed. Aachen, Germany: Meyer & Meyer Sport; 2008:38. Used with permission.

*The Magic Mile is a training tool designed to help you find a realistic race pace. On the first Magic Mile, warm up as usual and then run or walk one mile (1,600 meters) slightly faster than your normal pace. Time your one-mile run/walk with a stopwatch. Run or walk easily the rest of the distance assigned for the day. On each successive Magic Mile, warm up as usual and then try to beat your previous one-mile run/walk time. Your 5K race pace should be one to two minutes slower than your fastest Magic Mile time.

Apr. 19, 2011 See more In-depth

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