5K Run Training Plan: This Schedule Will Get You Across the Finish Line

Training for a community 5k is a great way to boost your fitness and contribute to a terrific cause

Your fitness needing a little boost? Signing up for a fall 5K race is the perfect motivator. Here’s a terrific one:  Allie’s Hope 5K Run on September 15 at the Fairfax Corner Shopping Center in Fairfax, VA.

Are you hesitating? Maybe you’ve never run a 5K? Or maybe you’re thinking about getting into (or back into) running, but you’re asking how will I ever run 3.2 miles?  Glad you asked. You need to set up a schedule that will start gradually and build your fitness and endurance right up to race day. For the Allie’s Hope run, you have about 12 weeks.

First, commit:
  • Set specific days and times you will commit to your training. The “I’ll do it when I find the time” never works for long.
  • Purchase a pair of good running shoes. Go to a store with knowledgeable sales personnel (That means, they are runners who have been trained in the running shoe market and know which shoes meet the needs of which runners.) and follow their recommendations on the best shoe for your type of foot, your stride, your training demands.
  • Get yourself some cheerleaders. Engage family and friends to support you in your training goals, so they understand when dinner is late because you were finishing your run.
Now, get running:

Beginner Program (Building from 0 minutes/miles to 45 minutes of running for a healthy, somewhat active person.*)

  • Choose 4 days for run/walking. I will use M,W,Th, Sat here.
  • Choose 2 days for X-training:strengthening, calisthenics. (see future F2F posts)
  • Choose 1 day for rest, recovery and stretching only. (see future F2F posts)
  • Start and end each work out with 5 minutes of walking.
Week 1. M – 8 minutes, W – 10 minutes, Th – 6 minutes, Sat – 12 minutes (1:1 ratio, walking to running)
Week 2. M -10 min, W – 10 min, Th – 8 min, Sat -15 min (1:1 ratio, walking to running)
Week 3. M -12 min, W -12 min, Th – 10 min, Sat – 18 min (1:2 ratio, walking to running)
Week 4. M – 15 min, W – 15 min, Th – 12 min, Sat – 20 min (1:3-4 ratio, walking to running)
Week 5. M – 18 min, W – 18 min, Th – 12 min, Sat – 23 min (begin shift toward mostly running, 1:5 ratio)
Week 6. M – 18 min, W – 18 min, Th – 15 min, Sat – 25 min (1:6 ratio)
Week 7. M – 20 min, 20 min, Th – 15 min, Sat – 28 min (1:7 ratio)
Week 8. M – 23 min, W – 23 min, Th – 18 min, Sat – 32 min (1:8 ratio)
Week 9. M – 26 min, W – 26 min, Th – 20 min, Sat – 36 min (1:9 ratio)
Week 10. M – 30 min, W – 30 min, Th – 24 min, Sat – 38 min (1:10 ratio)
Week 11. M – 33 min, W – 33 min, Th – 28 min, Sat – 42 min (1:10 ratio or all run)
Week 12. M – 36 min, W – 36 min, Th – 30 min, Sat – 45 min (1:10 ratio or all run)

*People just beginning exercise should consult their doctor about any health limitations before proceeding.


5K Run Training Plan: This Schedule Will Get You Across the Finish Line — 2 Comments

  1. Wendy — I really enjoyed this site. I found the information on concussions and getting in shape for a 5K especially interesting. My husband could certainly identify with the “Coach as first responder” post. Your writing style is PERFECT for a how-to/what not to do book for any age.

    • Thanks for taking a look at the site, Judy. I am glad the articles “spoke” to you and your boys. I hope to share lots more ideas with you soon! Thanks for the rejuvenation!