Running a 5K (3.1 miles) is one of the most popular fitness goals for new exercisers—and for good reason. It’s a manageable distance that allows for consistent training while providing significant cardiovascular, metabolic, and mental health benefits.
You don’t need to be fast or athletic to start training for a 5K. With the right plan, even a complete beginner can build endurance, improve aerobic capacity, and confidently complete race day without injury. This 10-week training plan uses a proven approach that minimizes joint impact while gradually increasing your fitness level.
10-Week 5K Training Overview
This training plan is designed for beginners with a basic fitness level and no major health limitations. It assumes that the runner can already complete 1 mile at an easy pace. The structure gradually increases distance to minimize injury risk while building aerobic endurance.
Goal: Progress from running 1 mile to completing a 5K (3.1 miles) in 10 weeks.
Sessions per week: 3 running days, 1 long walk or active recovery day, 3 rest or cross-training days.
Weekly 5K Training Plan
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Rest or walk | 1.0 mile run/walk | Rest or walk | 1.0 mile run | Rest | 1.0 mile run | 40-minute walk |
| 2 | Rest or walk | 1.25 mile run/walk | Rest or walk | 1.25 mile run | Rest | 1.25 mile run | 40-minute walk |
| 3 | Rest or walk | 1.5 mile run/walk | Rest or walk |
