Six-week Beginner 5K Training Plan

Running your first 5K? Follow this beginner's 5K training plan to help prepare yourself for your first race.

Related: How to run the perfect 5K 

This plan is pretty basic and assumes that you don't run at all yet. It has been designed to get you round your first 3.1 mile race, probably with a few short walking breaks. The schedule will take you through six weeks, starting with short runs with walk breaks. If you find this too easy, or are already used to running for up to 30 minutes a few times a week, take a look at our intermediate 5K training plan

Related: The beginners guide to running 

Related: What to eat before a 5K

The training plan: 


WEEK ONE 

Mon: Rest 

Tue: Run 1 min, walk 1 min. Repeat 10 times. 

Wed: Rest

Thur: Run 2 mins, walk 4 mins. Repeat 5 times. 

Fri: Rest 

Sat: Rest 

Sun: Run 2 mins, walk 4 mins. Repeat 5 times. 


WEEK TWO 

Mon: Rest 

Tue: Run 3 mins, walk 3 mins. Repeat 4 times. 

Wed: Rest 

Thur: Run 3 mins, walk 3 mins. Repeat 4 times. 

Fri: Rest 

Sat: Rest 

Sun: Run 5 mins, walk 3 mins. Repeat 3 times. 


WEEK THREE 

Mon: Rest 

Tue: Run 7 mins, walk 2 mins. Repeat 3 times. 

Wed: Rest 

Thur: Run 8 mins, walk 2 mins. Repeat 3 times.

Fri: Rest

Sat: Rest 

Sun: Run 8 mins, walk 2 mins. Repeat 3 times. 


WEEK FOUR 

Mon: Rest

Tue: Run 8 mins, walk 2 mins. Repeat 3 times. 

Wed: Rest 

Thur: Run 10 mins, walk 2 mins. Repeat twice, then run for 5 mins.

Fri: Rest 

Sat: Rest 

Sun: Run 8 mins, walk 2 mins. Repeat 3 times. 


WEEK FIVE 

Mon: Rest 

Tue: Run 9 mins, walk 1 min. Repeat 3 times.

Wed: Rest 

Thur: Run 12 mins, walk 2 mins. Repeat twice, then run for 5 mins. 

Fri: Rest 

Sat: Rest 

Sun: Run 8 mins, walk 2 mins. Repeat 3 times. 


WEEK SIX 

Mon: Rest 

Tue: Run 15 mins, walk 1 min. Repeat twice. 

Wed: Rest 

Thur: Run 8 mins, walk 2 mins. Repeat 3 times.

Fri: Rest 

Sat: Rest

Sun: 5K Race! 

On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly and don't wait until you are exhausted before taking some one-minute walk breaks. 

Find your perfect 5K race using our race finder