5 WEEK BEGINNER
5KM TRAINING PROGRAM

STARTS DECEMBER 13TH

THE WEEKS

week 1

week 2

week 3

week 4

week 5

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download printable program here

If you’ve got the will, we’ve got the way. Whether you’re new to running or you’re coming back from an extended break, our 5km program will safely ease you into training and get you ready in a few short weeks.

LET'S BEGIN!

This training plan requires no more than three days of running per week with a rest day in between. You do not have to do these work-outs on the days below, but try to have a rest day between each of your work-outs. Try to stay on track and avoid big increases in your work-out times so you don’t get injured or discouraged. If you feel like you’re not ready, continue to take walking breaks. It’s completely fine to use a run/walk strategy throughout your entire training and even on race day. Your goal should be to finish—regardless of what it takes to get there.

BEFORE STARTING

Before starting a 5km training program, you should make sure you are healthy enough to undertake the training.  The training should not be taken lightly.  Consult your medical professional to ensure you are ready for this important next step!  You should be able to walk comfortably for at least 20 minutes before beginning a 5km 5 week training plan.

TIPS & TERMS

Easy Runs
This means running totally comfortable and controlled.  When running alone or with your running training partner or group, you should be able to converse easily. You’ll likely feel as if you could go faster. Don’t.

Walking & Taking Breaks
​If you feel the need to walk or take a break during any of your training runs, by all means do so.  Since you are just beginning running, with finishing as your goal, just listen to what your body is telling you.

Race Day Rules
Run slower than you feel like you should be running over the first kilometer. Look around; chat a bit with those around you and walk if you need to through the water station, drink fluids, take a little break, then slowly resume running.