- Difficulty:
- Beginner
- Category:
- Running
- Description:
- This beginner 5k plan is perfect for people who are ready to get off the couch and go run a 5k race. The run days are based on time instead of distance. Tip: Pick a holiday or charity race for a fun and motivating race day atmosphere.
Off the Couch and Into a 5k
Plan Summary
Duration
5 weeksDistance/Week
2.0 mi - 3.5 miLongest Workout
3.5 miSample Weekly Schedule
| Off |
MondayWalkYou can walk or cross train at a moderate intensity for the stated amount of time. Or take the day off. |
| Off |
TuesdayRunAll weekday runs should be run at a steady, comfortable pace, easy enough to talk. These are referred to as Conversational or Moderate |
| Off |
WednesdayWalk |
| Off |
ThursdayRun |
| Off |
FridayWalk |
| Off |
SaturdayOff |
| 2.0 mi |
SundayRunRun at a steady pace, easy enough to talk. Increasing the distance you cover each week will help your body adapt to the full distance of the 5k race. |
