No prior running experience is necessary for this 5K training plan.
If you might walk, you might finish this program.
(You could even go from the couch to a half marathon if you wanted!)
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If you have a watch with a timer or stopwatch function, use it to mark your intervals.
Don’t worry about speed that will come with more time on your feet.
Thissimple core routineis recommended by Fitzgerald.
Recover for 1 to 2 minutes between each set.
The whole workout takes about 20 minutes.
Do these once per week after your mid-week base run.
When doing your weekly strides, walk or rest for 45 to 90 seconds between each one.
Strides will help loosen up your legs, get you ready for faster workouts, and reinforce good form.
Ready to take it to the next level?
Try these otherinterval running workouts.
Training for a 5K isn’t something you do on accident.
You’ll have to be intentional with planning and carrying out your training.
However, this 5K training plan is flexible, allowing it to fit into any lifestyle.
Tuesday, Thursday, and Saturday act as your run days, spaced at an every-other-day interval.
Finally, Wednesdays and Sundays are designated strength training days, providing ample time to rest between workouts.
And remember: you could flex this program as needed.
The order isn’t as important as ticking each activity off between the start and end of your week.
Consider printing out this 5K training plan so you have it readily available.
(Use a landscape layout when printing for the best resolution.)
