Run Santa Run

Beginner 5K Training Schedule

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


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