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5K Your Way Running Training Program

Are you ready to go from walk/jog intervals to running a 5K? This program is perfect for casual runners who can already walk/jog for 30 minutes and are ready to kick things up a notch! Follow this plan to run a 5K in just 5 weeks!

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Week
Day 1
Day 2
Day 3

1

Walk for 1 minute, then jog for 3 minutes. Repeat 7 more times. (Total workout time: 32 minutes)

Walk for 1 minute, then jog for 3 minutes. Repeat 7 more times. (Total workout time: 32 minutes)

Walk for 1 minute, then jog for 3 minutes. Repeat 8 more times. (Total workout time: 36 minutes)

2

Walk for 1 minute, then jog for 4 minutes. Repeat 6 more times. (Total workout time: 35 minutes)

Walk for 1 minute, then jog for 4 minutes. Repeat 6 more times. (Total workout time: 35 minutes)

Walk for 1 minute, then jog for 4 minutes. Repeat 7 more times. (Total workout time: 40 minutes)

3

Walk for 1 minute, then jog for 4 minutes. Repeat 7 more times. (Total workout time: 40 minutes)

Walk for 1 minute, then jog for 4 minutes. Repeat 7 more times. (Total workout time: 40 minutes)

Walk for 1 minute, then jog for 4 minutes. Repeat 7 more times. (Total workout time: 40 minutes)

4

Jog for 35 minutes.

Jog for 35 minutes.

Jog for 40 minutes.

5

Jog for 30 minutes.

Jog for 30 minutes.

RACE DAY! Jog for 3.1 miles.

Challenge your Facebook friends to try this program

Ready to Race? Join other members in one of our weekly Virtual Races

Notes on program:

  • Follow these training workouts any three days of the week, ideally with a rest day or cross-training day between each workout.
  • Plan at least 1 rest day from exercise and up to 3 cross-training workouts each week.