If I’m gonna tell you that you will run 5k after 9 weeks, will you believe me? I hope your answer is yes, because with this simple 5k running plan for beginners which I’ll share with you, you will be amazed by yourself.
What is about all this running? As I share with you in my article “Running techniques for beginners in 3 steps“, by now you are aware of running benefits.
I know it’s hard to get off that couch, but trust me it’s worth it.
You think that only professional athletes are able to run, but it’s not quite true. They are also humans and they are professionals because they have trained and continue doing that.
Do you think that you can run only when you are young? Wrong! Everyone who wants to be healthy can do it!
The age is just an excuse.
You can practice any sport you want. From all the sports available there should be one suitable for you.
I like the intervals training, short interval exercises with high intensity followed by pauses.
For the plan, you will train only 3 times per week, so you can do it!
As a beginner, I would say, the walk speed should be 3km/h and running speed should be 4-5km/h.
Week 1
Monday – no running
Tuesday
- Warm up – 5 minutes
- 1 minute run + 1 and 1/2 minutes walk – do this sequence 8 times
- Cool down – 5 minutes
Wednesday – no running
Thursday
- Warm up – 5 minutes
- 1 minute run + 1 and 1/2 minutes walk – do this sequence 8 times
- Cool down – 5 minutes
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minute
- 1 minute run + 1 and 1/2 minutes walk – do this sequence 8 times
- Cool down – 5 minutes
Week 2
Monday – no running
Tuesday
- Warm up – 5 minutes
- 1 and 1/2 minutes run + 2 minutes walk – do this sequence 6 times
- Cool down – 5 minutes
Wednesday – no running
Thursday
- Warm up – 5 minutes
- 1 and 1/2 minutes run + 2 minutes walk – do this sequence 6 times
- Cool down – 5 minutes
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minutes
- 1 and 1/2 minutes run + 2 minutes walk – do this sequence 6 times
- Cool down – 5 minutes
Week 3
Monday – no running
Tuesday
- Warm up – 5 minutes
- 2 minutes run + 3 minutes walk – do this sequence 4 times
- Cool down – 5 minutes
Wednesday – no running
Thursday
- Warm up – 5 minutes
- 2 minutes run + 3 minutes walk – do this sequence 4 times
- Cool down – 5 minutes
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minutes
- 2 minutes run + 3 minutes walk – do this sequence 4 times
- Cool down – 5 minutes
Week 4
Monday – no running
Tuesday
- Warm up – 5 minute walk
- 1 and 1/2 minutes run + 1 and 1/2 minutes walk + 3 minutes run + 3 minutes walk – do this sequence 2 times
- Cool down – 5 minutes walk
Wednesday – no running
Thursday
- Warm up – 5 minute walk
- 1 and 1/2 minutes run + 1 and 1/2 minutes walk + 3 minutes run + 3 minutes walk – do this sequence 2 times
- Cool down – 5 minutes walk
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minute walk
- 1 and 1/2 minutes run + 1 and 1/2 minutes walk + 3 minutes run + 3 minutes walk – do this sequence 2 times
- Cool down – 5 minutes walk
Week 5
Monday – no running
Tuesday
- Warm up – 5 minute walk
- 3 minutes run + 1 and 1/2 minutes walk + 5 minutes run + 2 and 1/2 minutes walk + 3 minutes run + 1 and 1/2 minutes walk + 5 minutes run – do this sequence 2 times
- Cool down – 5 minutes walk
Wednesday – no running
Thursday
- Warm up – 5 minute walk
- 3 minutes run + 1 and 1/2 minutes walk + 5 minutes run + 2 and 1/2 minutes walk + 3 minutes run + 1 and 1/2 minutes walk + 5 minutes run – do this sequence 2 times
- Cool down – 5 minutes walk
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minute walk
- 3 minutes run + 1 and 1/2 minutes walk + 5 minutes run + 2 and 1/2 minutes walk + 3 minutes run + 1 and 1/2 minutes walk + 5 minutes run – do this sequence 2 times
- Cool down – 5 minutes walk
Week 6
Monday – no running
Tuesday
- Warm up – 5 minute walk
- 5 minutes run + 3 minutes walk + 5 minutes run + 3 minutes walk + 5 minutes run
- Cool down – 5 minutes walk
Wednesday – no running
Thursday
- Warm up – 5 minute walk
- 5 minutes run + 3 minutes walk + 5 minutes run + 3 minutes walk + 5 minutes run
- Cool down – 5 minutes walk
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minute walk
- 5 minutes run + 3 minutes walk + 5 minutes run + 3 minutes walk + 5 minutes run
- Cool down – 5 minutes walk
Week 7
Monday – no running
Tuesday
- Warm up – 5 minute walk
- 5 minutes run + 3 minutes walk + 8 minutes run + 3 minutes walk + 5 minutes run
- Cool down – 5 minutes walk
Wednesday – no running
Thursday
- Warm up – 5 minute walk
- 8 minutes run + 5 minutes walk + 8 minutes run
- Cool down – 5 minutes walk
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minute walk
- 21 minutes run
- Cool down – 5 minutes walk
Week 8
Monday – no running
Tuesday
- Warm up – 5 minute walk
- 5 minutes run + 3 minutes walk + 8 minutes run + 3 minutes walk + 5 minutes run
- Cool down – 5 minutes walk
Wednesday – no running
Thursday
- Warm up – 5 minute walk
- 10 minutes run + 3 minutes walk + 10 minutes run
- Cool down – 5 minutes walk
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minute walk
- 25 minutes run
- Cool down – 5 minutes walk
Week 9
Monday – no running
Tuesday
- Warm up – 5 minute walk
- 25 minutes run
- Cool down – 5 minutes walk
Wednesday – no running
Thursday
- Warm up – 5 minute walk
- 28 minutes run
- Cool down – 5 minutes walk
Friday – no running
Saturday – no running
Sunday
- Warm up – 5 minute walk
- 5k – 30 minutes run
- Cool down – 5 minutes walk
Do not forget!
Set your mind for 30 minutes of training, including warm up and cool down.
Warm up – walk for 5 minutes to prepare the body for workout. Start to walk in your normal peace and by the end of 5 minutes increase the tempo.
Cool down – like on warm up, do the same 5 minutes of walk, but now decreasing the tempo.
1. Breathe – inhale on your nose, exhale on your mouth
2. Have some water with you
3. Buy a good pair of shoes. You can find more info in my article “Running athletic shoes – How to choose”
Here you have it! The plan which help you to run 5k.
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