8 Week 5K Training Plan for Beginners
The LOVE Run will be here before you know it! If you’re looking to run your first 5K, get back in shape, or even improve your pace, this training program is for you!
| Sun | Mon | Tues | Wed | Thurs | Fri | Sat | |
|---|---|---|---|---|---|---|---|
| 3/1/26 | Rest Day | Rest or Crosstrain | Run/Walk 1.0 min ea X 10 | Rest or Crosstrain | Run/Walk 1 min ea X 10 | Rest or Crosstrain | Run/Walk 1 min each X 10 |
| 3/8/26 | Rest Day | Rest or Crosstrain | Run/Walk 1.5 min run 2 min walk X 8 | Rest or Crosstrain | Run/Walk 1.5 min run 2 min walk X 8 | Rest or Crosstrain | Run/Walk 1.5 min run 2 min walk X 8 |
| 3/15/26 | Rest Day | Rest or Crosstrain | Run/Walk 2 min ea X 5 | Rest or Crosstrain | Run/Walk 2.5 min ea X 5 | Rest or Crosstrain | Run/Walk 2.5 min ea X 5 |
| 3/22/26 | Rest Day | Rest or Crosstrain | Run/Walk 3 min run 2 min walk X 4 | Rest or Crosstrain | Run/Walk 3 min run 2 min walk X 4 | Rest or Crosstrain | Run/Walk 4 min run 2.5 min walk X 3 |
| 3/29/26 | Rest Day | Rest or Crosstrain | Run/Walk 5 min run 3 min walk X3 | Rest or Crosstrain | Run/Walk 8 min run 5 min walk 8 min run | Rest or Crosstrain | 20 min continuous running |
| 4/5/26 | Rest Day | Rest or Crosstrain | Run/Walk 6 min run 2 min walk X 2 | Rest or Crosstrain | Run/Walk 10 min run 3 min walk 10 min run | Rest or Crosstrain | 25 min continuous running |
| 4/12/26 | Rest Day | Rest or Crosstrain | 25 min continuous running | Rest or Crosstrain | 25 min continuous running | Rest or Crosstrain | 25 min continuous running |
| 4/19/26 | Rest Day | Rest or Crosstrain | 30 min continuous running | Rest or Crosstrain | 30 min continuous running | Rest or Crosstrain | RACE DAY! |
Helpful Tips:
Start each session with a warm up of dynamic pre-run drills or walking to avoid injuries like tearing cold muscles (think cold silly putty verses warm). You’ll know your body is warmed up when your heart rate increases and you break a light sweat.
Remember, soreness after starting a new fitness program is normal. Stretch after your run, cross train between runs and observe your rest days to alleviate the soreness and avoid potential injuries.
Proper nutritian and hydration is paramount to healthy running. Increase your water (not sports drinks) intake when running, if you’re thursty then you’re already dehydrated. Runners should get 60% to 70% of their calories from carbohydrates, with lean protein and healthy fats each accounting for 15% to 20% of their remaining calories.
Listen to your body, some days you will need to walk more than others. If this happens, it may be due to nutritional needs or sleep issues. Compare what you’ve eaten or sleep habits on easy vs difficult days to help narrow down the issue. Also, don’t forget about your hydration, if you’re thirsty then you’re already dehydrated. Be proactive with your water intake.
Control your pace. A good measure is the talk test: you should be able to hold a light conversation (a full sentence). Your pace is specific to you and will be different for everyone. If training with a group, it’s best to default to the slowest member in the beginning.
Cross training with weights helps to improve your speed and endurance while cross training with yoga helps to improve your flexibility and decrease potential injuries. Alternating both on your cross training days are a great way to improve your training experience.
Proper running form will help reserve your energy when running: Head over shoulders/hips, hands down by your hips and open, lift your feet so you’re not shuffling and use your core to maintain your posture.
Don’t focus on distance, instead focus on building your endurance from a run/walk to 30 min of running over the 8 weeks.
Have training questions? Post below for advice from a local sports specialist.
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