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5K Your Way Rookie Running Training Program

Can you really go from recliner to runner? You can in 8 weeks if you follow this beginner plan—no running experience required! You should be able to walk for 25 minutes before starting this program. By following these workouts, you'll be able to run a 5K in just 8 weeks!

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Week
Day 1
Day 2
Day 3

1

Walk for 4 minutes, then jog for 1 minute. Repeat 3 more times. (Total workout time: 20 minutes)

Walk for 4 minutes, then jog for 1 minute. Repeat 3 more times. (Total workout time: 20 minutes)

Walk for 4 minutes, then jog for 1 minute. Repeat 3 more times. (Total workout time: 20 minutes)

2

Walk for 3 minutes, then jog for 2 minutes. Repeat 4 more times. (Total workout time: 25 minutes)

Walk for 3 minutes, then jog for 2 minutes. Repeat 4 more times. (Total workout time: 25 minutes)

Walk for 3 minutes, then jog for 2 minutes. Repeat 4 more times. (Total workout time: 25 minutes)

3

Walk for 3 minutes, then jog for 2 minute. Repeat 5 more times. (Total workout time: 30 minutes)

Walk for 3 minutes, then jog for 2 minute. Repeat 5 more times. (Total workout time: 30 minutes)

Walk for 3 minutes, then jog for 2 minute. Repeat 5 more times. (Total workout time: 30 minutes)

4

Walk for 2 minutes, then jog for 3 minutes. Repeat 4 more times. (Total workout time: 25 minutes)

Walk for 2 minutes, then jog for 3 minutes. Repeat 4 more times. (Total workout time: 25 minutes)

Walk for 2 minutes, then jog for 3 minutes. Repeat 4 more times. (Total workout time: 25 minutes)

5

Walk for 2 minutes, then jog for 3 minutes. Repeat 5 more times. (Total workout time: 30 minutes)

Walk for 2 minutes, then jog for 3 minutes. Repeat 5 more times. (Total workout time: 30 minutes)

Walk for 2 minutes, then jog for 3 minutes. Repeat 5 more times. (Total workout time: 30 minutes)

6

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 7 more times. (Total workout time: 32 minutes)

7

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 6 more times. (Total workout time: 35 minutes)

8

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)

RACE DAY! Run for 3.1 miles.

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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.