This schedule is designed to give the beginning runner the necessary training to complete a 5K race at a comfortable pace. The key is to exercise for 30 minutes four times per week. The Saturday run should include a 5 minute walking warm up and warm down. Start out at a pace that you can hold for the entire run. The running gets harder as the training progresses. Therefore, try to stick to the schedule and don’t over do it!
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Walk 30 Minutes | Run/walk 30 minutes | Off | Run/Walk 30 minutes | Off | 1.5 mile run | Off |
| 2 | Walk 30 Minutes | Run/walk 30 minutes | Off | Run/Walk 30 mniutes | Off | 1.5 mile run | Off |
| 3 | Run/walk 30 minutes | Run/walk 30 minutes | Off | Run/walk 30 minutes | Off | 2 mile run | Off |
| 4 | Run/walk 30 minutes | Run/walk 30 minutes | Off | Run/walk 30 minutes | Off | 2 mile run | Off |
| 5 | Run/walk 30 minutes | Run/walk 30 minutes | Off | Run/walk 30 minutes | Off | 2.5 mile Run | Off |
| 6 | Run/walk 30 minutes | Run/walk 30 minutes | Off | Run/walk 30 minutes | Off | 2.5 mile run | Off |
| 7 | Run/walk 30 minutes | Run/walk 30 minutes | Off | Run/walk 30 minutes | Off | 3 mile run | Off |
| 8 | Run/walk 30 minutes | Run/walk 30 minutes | Off | Run/walk 20 minutes | Off | Race 5K | Off |