10 week ‘beginner to 5k’ training plan
Video taken from the channel: This Messy Happy
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HOW TO MAKE YOUR OWN RUNNING TRAINING PLAN!!
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6 week ‘beginner to 5k’ training plan
Video taken from the channel: This Messy Happy
Under this 5K run training schedule, you’ll spend some of your time walking. For instance, during week one on run/walk days, you’ll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes. As the weeks progress, you’ll gradually increase.
After a warm-up, run hard for 400 meters (or the designated distance). Four hundred meters is usually one lap around most tracks. After the hard interval, recover by jogging or walking for 90 seconds to two minutes or about 200 meters.
Nike Run Club Guided Run: On The Move or SPEED RUN: Intervals / 5:00 Warm Up / 0:30 Mile Pace / 1:00 5K Pace / 0:30 Mile Pace / 2:00 10K Pace / 0:30 Mile Pace / 1:00 5K Pace / 0:30 Mile Pace / 45 seconds recovery between all intervals.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.Daily Workouts for 5K Training. The schedule is designed to alternate easier and harder days.
Here are more details on the workouts for each day. 5K Advanced Beginner Training Schedule. Week. Monday. Tuesday.
Wednesday. Thursday.Training in 2 weeks If you’ve been exercising at least a few times per week for a few months, you can gear up for a 5K within 2 weeks with this plan. Training in 1 month or more This training plan.17 rows · 5K/10K Training Schedules Don’t wait to take walk breaks.
By alternating walking and.Training requirements vary depending on your starting fitness level but even if you’re completely new to running, you can still train for a 5K in 8 weeks. Most beginners follow a simple walk/run plan that allows your body to slowly get used to running and build up your endurance over time.
5k Walk The 5K Walk Training Plan is a perfect plan for those who want to train to walk a 5K event, start a regular walking exercise program with a target goal of the 5K for motivation or even weight management. The 10-week Walk 5K program includes three walk sessions per week, beginning with 25-30 minutes and building to 50 minutes.This 5K training schedule includes a combination of running, walking and resting. This mix is going to help you get fit enough for a 5K distance without getting hurt. Starting slow this way will help tame the risks of injury, fatigue and stress while also improving your.
But experienced runners like 5K’s too. 5K races are fun to run and easy to race. Unlike marathons, you don’t need to spend 18 weeks training specifically for them, and recovery time is measured in days, not weeks. SEE ALL 5K PROGRAMS. For that reason, the 5K is.
Schedule time to run, walk or run/walk three times a week, for six to 12 weeks. At the end of six to 12 weeks, celebrate your fitness by completing 3.1 miles. (If your current fitness is better than shown in Week 1, perhaps you can begin the plan on Monday of Week 7.) Maintain your fitness routine for six weeks beyond the 3.1-mile celebration.5k Training Schedule.
Week. M-W-F. Tues-Thurs. Saturday.
Sunday. 1. walk or XT. run 10-15 min. off. 1 mile. 2. walk or XT. run 15 min. off.
1 mile. 3. walk or XT. run 15-20 min. off. 1.5 mile. 4.
All text and images provided by Human Kinetics. 5K Training Plan. The first 6 weeks of training for a 5K should be dedicated to base training (Table 8.1). In the first 3 weeks, athletes should run at least 4 days per week at an easy pace (RPE 1 to 5) for about 30 minutes each session.You’re better off doing just three or four focused sessions per week in the muscle training, threshold training and specific endurance categories-and strength training or cross-training on the other days.
Masters runners also need to be careful with speed work (training at 5K race pace and faster).
List of related literature:
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| from Advanced Marathoning |
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| from Marathon: The Ultimate Training Guide |
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| from Advanced Marathoning |
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| from The Incomplete Book of Running |
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| from Triathlon Science |
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| from Relentless Forward Progress: A Guide to Running Ultramarathons |
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| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
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| from The Art of Running Faster |
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| from Coaching Track & Field Successfully |
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| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
110 comments
Awesome Video.. began my running journey yesterday.. thank you for the format.. it really helps
Completed my first 5K this morning following this training plan since the end of june! Thank you very much for sharing your knowledge and experience:)
Hey great video
I was wondering the structure is quiet similar to HIIT so I was wondering would it help in fat loss as well?
Thanks
Done! Definetly worth recommending! It actually made me like running!:D
Hey sir…
On 3rd week Sunday I can’t run 2km constantly and this is 4th week start;today is Wednesday�� Soo now what should I do!!! Try to follow 4th week routine or try to run 2km constantly???
Please please reply….
Any advice if you can never talk during running? Even at what feels like a super easy 7min/km pace on my body physically, I am never able to talk… My breathing is a bit weird though, since I start hyperventilating quite easily. I’m more of a strength person anyways. I’ve been told before that my breathing is probably going to be weird always, but it’s hard to accept haha! Anyone have any tips?
Finishing Week 5 and motivated to run 5K before the end of July
only key to run faster and longer is practice practice and practice
This is great! I added this to my training this year, and did the best I could to stay with it. Dad life kept me from a strict schedule, but still got at least 2 of these in a week. Just finished up a 4 mile race and I killed my goal of 24 minutes! 24:38 old PR…. NEW PR TODAY 23:44 ����
Please correct with text boxes @ 5:40, sessions 1 and 3 are mistaken, times don’t add up right (adding the walks and jogs equals 99min, not the 55min total time). Thank you.:) [session 2 adds wrong too, 8×8=64]
Can run a maximum of 1km in 6 minutes as of today. Following the plan from tomorrow onwards, going to keep updating every week or so!
I have surpassed week 6 in less than a months i wanna push myself
But im afraif of getting injured
Background: im a swimmer training will start in about a month trying to get maximum gains without getting injured and im 14
hi in the second week there is 3x 2w/2r then 6r. does it mean its 8minutes of continuous running?
I’m 16, run a 5k in 17:18 and run on average 30 miles a week. Do you have any tips for me? I’d like to break 17 within the next 2 or 3 months, so any help would be much appreciated!
Plz make video content for breathe system, because after 2km running my mouth suddenly opens itself and taking oxygen, and then i can’t only breathe with my nose which i was doing when i have started..!
Explain us sir
I have just finished the 5k now and im currently averaging 5mins 30 per km. Im 15 so im wondering if that is a decent pace for my age as I can’t find anything on the internet.
Hello Sir Good afternoon
Sir i am new in running could you please explain what is 5w. 5×3w 1r. 5m
Also let me know the first activity on Wednesday means 5 minute walk in th3 start and in the end and 5 times 3 minutes walk and 5 times 1 minute run. Right??
Hi
Thanks for the plan..I am going to start it now…but how do you track the timings during the activity? Can you suggest any app or someother idea?
I Started Running 2 days ago And while i run my shin bone hurts alot
My goal is to run a mile in 7 mins Please help
On week 2..sunday.. You have written 3 x 2/2.. What does that mean with the 2/2?. I get the 6m Run part tho..
Asalam o Alaikum
Thanks for this training video It’s seem helpful, I’m starting from tommorow hope it works and my dream come true actually I was wondering what I should do I am running for 3yrs but I’m not too much consistent and didn’t achieve too much. This video which include plan DO YOU KNOW WHAT real training session is found in comment section lol ��
What do you do with strength and conditioning? And what the 5w means before walking running interval?
Upon successfully being able to run the 5k in the end. Will I be ready to just go out and run 5k’s 3 times a week after that? Or do I still have to incorporate warmups, routine, and strength and conditioning of some sort?
My goal is to supplement my caloric deficit weight loss with 5k runs throughout the week after I finish this training plan.
Starting this today getting ready for my holiday at the start of September. Has anyone got any tips or motivation?
I ran in college and have not run since. I just turned 50 in January 2020. Last week I ran a 5k first run in years at 40.07 pace. Not bad but I hope to get back into it.
Enlisted in the Marine Corps. My goal is a sub 18. I started with 29:53, 2nd run 29:44, third run 29:21, 4th run 26:59. Really need to improve fast.
I ran 3km in 15 mins. Nearly died ��
i was out of breath after first 800 meters or so.
On week 3, is the 2k run on Sunday continuous? As in running non stop for 2km??
2:00 wait you’re telling me i’m supposed to only have a SPM of 80-90 on easy runs? I normally have at least 165
Hiya! I couldn’t do the 2km run continuously. Should I repeat the week or just repeat the day?
Thanks…completed it today…weeks 4 and 5 upped the ante but manageable…thought I’d enjoy the 5km today a bit more. Oh well..onto the 10km
I have tried this myself and failed everytime. With this plan i hope i will finally succeeed running a 5k.
i am in week 3rd as per your schedule i am running 3.2km in 20 min i am trying to improve but pace is not increasing, if i increase the pace geeting tired easily, so any suggestion on that to reach 5 km in 20/30 min!!
Can you make a video on runners knee… Im on week 3 of the plan and my knees started hurting
I’m 21 and haven’t ran since I was 16. Starting this tomorrow!
Alright time to redo all of this just finished week one now onto week 2, it was extremely hard considering I haven’t done cardio in like 4 months
Week 2 kinda complete on the final training session I got a sharp pain in my calf in the middle of the session it’s feel exactly the same as a strained calf I had about 8 months ago I’m going to take a week off to recover from whatever it is
Zach,if you see this can you make a video and of how to recover from running and not get sore or injured ��?
I just finished this plan! Thank you so much!! I would never believe I could go from running least than 1km to 5km in less than 2 months. Now I’m looking forward the 10km plan! Thanks again, you’re a life savior.
Thanks Zach, this really helps and it’s much easier to understand
So for week one you walk two minutes then jog for one minute and repeat this cycle until you have reached 21 minutes?
U said that is a 6 week programme for beginners. will this still work if u decent at running. basically will it improve your time?
After a short while i feel pain in the lower left side of the body. Is it normal or a health condition?
some workouts that have always stood out for me are 3x3x300. And 150m @goal mile pace then, 250m @marathon pace (use a pace calc) and do that until you can’t do anymore, it’s kind of a spin off of the the infamous Oregon State Track Workout.
Thank you so much for this video! It helped so much!! I had a foot injury just now and when i’m recovered i’m determined to train hard! I’m hungry for being the best in the team!!!SO summer training here I come xx Thank you again so much!!! Keep doing what you do: which is being AWESOME!
What exercises you recommend for strength and conditioning day? Can i do push ups, sit ups etc. on rest day or complete rest?
6 weeks ago could barely catch my breath after workout 1, just ran a 5:44 for 5k, never been more proud.
Thanks for the routine jumping onto the 10k plan on Monday.
Ps. Lost 11.5 kg while at it and intermittent fasting
Thanks alot
Can you explain how to do strength and conditioning exercise for beginner runner?
Are you a believer in the 6 days of running/workouts and 1 day of rest?
If anyone reads this please listen to him your body is not ready for anymore than what he is putting in the training plan in the beginning or you will end up like me and getting some good old shin splints and strained calf and a hip that feels like a bubble is in there that won’t pop please throw your ego out the window. Now I’m starting from square one I had a 2 month break to heal and I’m ready to kill it
Finished this training plan today with a 5k time of 31 mins!!
At the start i could barely run 2k without struggling for breath but this 6 week plan really helped me and i recommend it to everyone!
Do you think it’s possible to do this on Tuesdays, Thursdays and Saturdays while doing full body bodyweight strength training on Mondays, Wednesdays and Fridays?
Can you explain please how to do the strength and conditioning workout for beginner runner.
Hi. I’m 15 years old, 5″7 and weigh 75kg�� do you think this is the best workout for me?
Also if I want to turn this plan into a 8 week plan how do I do it? Thanks
Is SrC necessary every alternate day?
Can i just keep the same running schedule 2 day a week instead of SrC
In begening week one first what i gonna do there first am going to walk 5w and after 5 X 3w and after 1r. but how am gonna now how fast i should run this 1 minut and aslo walk
I recently started running and ran for 2 weeks and done a 5k in 28 minutes. I done too much too soon and injured myself. My pain is fading now and I’m wondering where I should start? I feel like this plan would be too easy but I don’t want to injure myself again
Pls help me hu hear rate rise to 192 in 3minits of 6kmph pace
What is a good summer training program to break 17 in the 5k because my fastest 5k is a 17:28 and I really want to break that
Just started this on monday! I always rush into running 5k’s when I want to get ‘fit’ but never does my body and good and I always get recurring injuries! Going well so far!
Sir thanks fir this but what is 5w,6 R, on Wednesday, Friday of week 1
Completed my fifth week with a 2.5k run 6’33”.
I have always been active (on and off). Played soccer for a while. Had issues with my lower back. Still do.
I have a terrible habit smoking..
Trying to quit.
This plan works great for me. I have to push myself hard at times during the workout, but at the same time stretches before and after and strength and conditioning once a week help me stay injury free.
Thanks messy happy. Keep up the great work.
Once I am done with 5k, plan to go for a 10k.
My favorite workout is 12×400 @mile pace 200m recovery then 3×400 @goal mile pace
I’m currently on week 3 and holy moly feel like I can’t BREATHE!!! Also IT band pain has been so real, but slowly learning what I need to do to improve my form and properly build strength!
If I follow your chart and do the same works as you do since my time is a 19:21 so if I start from March all the way up to Cross country season starts What should my time be?
Hi! First of all thank you so much for this routine! i’ve just started my first day of training on monday and today i’m gonna go for the second day of training. i’ve got two question. On the 2nd day of the 5th week at the end of the session there is a 4 minutes run. is that correct or you meant 4 minutes walk? and the last question is: on the 3rd day of the 9th week is 4km correct or you meant 4.5km? thank you in advance and i also want to thank you for all the efforts in making these videos!
Will a plan malfunction or a negative impact if I reduce the rest days to one day per week?
Wish there was a printout of this schedule. Looks very interesting. Thanks!
Currently on week 4! This plan has worked surprisingly well. At the beginning I could barely run for a minute straight, and the other day I did the 2k without walking. Honestly never thought I’d be able to run a full mile without stopping or walking. Thanks!:)
Can u write the table in comments section please, I mean how many minutes run and walk
I have been running for two months, but I have a maximum limit of 3 kilometers in 20 minutes. I am having difficulty speeding while running, how is it possible that I improve my physical fitness! After two months from now, I have a running test 3 km 200 meters in 15 minutes, and another test 5 km in 25 minutes. I will try to try the plan outlined in the video, are there any other tips that might help me?��
I’m 16 and have been consitanty running for about 6weeks and I ran a 5k in 21:57 hoping to brake the 20min one day
Came back to this site again. Helped me get to 5k initially then had to go through a crucial knee surgery (past injury not because of running).
I am on 4k today within 22min. As I foresee achieving a 5k within a week, can you suggest a plan for faster 5k?
I will also start the 10k plan, but want to achieve a 25 min 5k and 20 min later on.
10 mile long run as a limit is the stupidest thing I’ve ever heard. I agree for most people who aren’t taking running as serious its fine but I garrentee you won’t find a world class 5k running that isn’t averaging near or over 100 miles a week
I’m actually on week 3 and i see that i did a lot of progress. I feel more stronger right now �� I found my own tempo and i’m not dying so it’s not that bad tbh ����
Let’s see what will be next ��
Well, your first mistake was assuming I can handle 30 minutes of brisk walking comfortably ��
I can run 5k in 30 mins jogging after less than 2 weeks of training is that good?
Yes yes yes!! I am into my Week 5 and I can proudly say I have decoded Week 7.
There is mistake in week 7 1st n 3rd session. Total time is 55 mins but if you calculate total time then it comes out to be 91 mins. Most of the people asked but nobody from admin commented. So, after proper analysis I realised the right week 7 sessions are as follows:
Session 1 & 3:
Warm up walk 5 mins
Jog 25 mins
Walk 5 mins
Jog 6 mins
Walk 6 mins
Jog 6 mins
Walk 2 mins
Can I use this for 10 kms sub 35 min.my 10 kms pb is 37 min.my 21 kms pb is 1:23 hrs.my 5 kms pb is 17:12 min.my weekly mielige is around 150 kms.hill repeat 100 times 100 mts and intervals 20 x 400 mts under 1:09 1.16 min.long run sun I run around 50 kms 6 hrs.tempo run 2x 15 min at each repeat 400 mts = 1:16to 1:25 min.this my plan I am not improve my 10 kms,5kms,21 kms time.there is no rest for me. Evening I run easy 30 min 6 kms.sunday evening holiday.hard session will be alternative.one day Hard another days easy.pls help me sir.
Excited about this!
I’ve started jogging, got kinda into it but quickly overf*cked my knees and needed a long rest. Unfortunately it took me until PAIN to realize that running isn’t easy and I need to do research. This video gives me hope that I could slowly get back into it and be responsible about it ♥
Hopefully will update this comment with my results!
Actually have my pb at 18:00 but I know I’m yet capable of 16:30 (since I do 5×1000+1’30 with 3’18 per 1000m), I’m grabbing the net to find work outs, hoping to run a sub 16‘
Really helpful video��
I like to make Hill reps like 10x80m and after progression run����
Im kinda confused…
Does session 1 mean on day 1, that much and then session 2, that much on day 2 or all sessions in one day??
I just went for a run at the park and I died with doing just under 1 mile. Having walked about half or maybe more of it smh. I never liked running, even as a kid in school. Mainly because I feel I run awkward and makes me self conscious. But. I plan on going back maybe Saturday. And hopefully a better environment. Maybe that played some part too. I went to the part where the majority of people were playing soccer or on the playground. And the people who were on the track. Were mostly walking slowly making me stop or slow down often.
AMAZING program! I am on week 5 and my running has improved so much! It is not easy but totally doable. THANK YOU guys so much for this amazing video and free tool for us. It is working so great for me! Thank you!
I’ve never been able run more than half a kilometre in one go, but this video has now inspired me to really put in the work!
I just finished your 8 week training and I reached almost 8Km in one day! I really felt myself improving and I am looking forward to keep running, but now faster and longer! Thank you so much ❤️
What do you advice for keeping track of the minutes in the programme, just a watch and keep track of the minutes yourself or some kind of stopwatch? Or is there maybe some sort of watch/app which you can enter your programme in before hand?
Hi, I absolutely love this video. It explains very clearly why and how to add speed work and tempo runs to your workouts. Great job! There’s a few points I’d like to add, which have probably been left out in order not to make the video 1 hour. But I think they should be mentioned as perhaps many newer runners might watch this video. 1) The importance of warm-up. Don’t go into repeats without having done at least 5 to 10 minutes of slow, easy jogging first, maybe even some leg swings. Repeats on cold legs=injuries. Even the tempo runs should be preceded by slow running. 2) Cool-downs. After repeats it’s very recommendable to do a 5 to 10 minute easy jog too, to slow down the system gradually and flush out some of the lactic acid build up in the muscles. 3) The importance of easy running. Even a fast 5k is about 93% aerobic and only 7% anaerobic. That means training the aerobic system is very important (the “down here” you mention at 14.09). The best way to do this is through running easy paces and the long run. This is especially important for newer runners. Your advice is spot on for experienced runners who want to improve on shorter distances, but who are already doing quite a bit of running (4 to 6 days a week). But for newer or lower mileage runners, who only run 3 days a week, it’s probably too many “hard runs”. I’d recommend they do only 1 hard workout per week (one week interval, next week tempo) plus a long run for at least 3 months. During this time, the 3rd or 4th day should be run at easy pace. They first need to work on increasing their weekly mileage and days-run-per-week, and the safest way is to do more easy runs. Again, not a fault in your explanation, just a comment to any newer runners watching, so they don’t go out training too hard and end up injuring themselves.
Thank you. This was helpful. I’m a strength athlete, but I’ve recently decided to incorporate running. Imagine how shocked I was when I couldn’t run consistently for much more than a kilometer. Of course I pushed myself and became disgruntled with my lack of improvement. My ankles and knees hurt. My cardio seemed to get worse. I never realized one had to progress so slowly. I figured I was just getting old, or that running wasn’t for me.
Ben the man! This is exactly my program for sub 15. LT work, workouts, hill reps and so far with out any race specific stuff I’m at 15:30 shape. It’s amazing how it all works. Great Video.
Me wondering why i’m even here coz i’ll probably give up on the first day lol
Your awesome dude this is what I’ve been looking for! Shooting for sub 18 this year. Thanks!
I used this plan to start running ☺️I used to hate running but now I love it ��
I agree on everything except that running is fun… The results are rewarding tho.
(Yes, yes, I know some people find it fun)
great training plan.
My edit for week 7: 25min run > 5 min walk: 6min run > 2min walk x 4 (might suggest doing this only twice) But basically I was shooting for the overall time of 55mins.
Just started this programme today, I’m already sore from 1st day but I’m excited to get going
So, I’m in week 4 at the moment and I have sticked to the plan until nowwhich is unbelievable itself but I still can’t think of me running that 5 K in another month. Lol. But thanks a lot for that video though!
It really keeps me motivated ����
Problem with me is that my respiratory system is ahead of my joints. Gonna have to take it easy and do more strength exercising.
Sorry this is a inconsistent question, but anyone have a millage estimate per week to run sub 18 in cross country?
Took that first step. Did my first session. Stairs at the house were kinda tough when I got back but I’m proud of myself!
I need to train running for school, we need to run 2400m in 13 minutes. This is insane!
I used to do cross country in high school. Once I got out of high school and into college, I only did powerlifting. I haven’t ran in over 3 years and I just did my first run today and I gotta say after 1 mile, I feel just the same after completing a marathon from 3 years ago.
I do a lot bodybuilding training and weight lifting and want to get better at running. Thx for the vid!
Great video! Thanks for your help. I really like the screenshot idea
I’m stuck at Week 3 and can’t progress. I can’t run more than 5 min. at a time without losing my breath and switching to a walk. Even if I try not to go too fast, I can’t seem to run longer without my lungs rebelling. Do I just power through it anyway? Even if I’m gasping for air? Week 4 Session 1 requires an 8 min. jog and I can’t do it. I’ve been stuck at Week 3 for almost a month.
Week 7: 1st and 3rd sessions are 75 minutes and 2nd session is 64 Minutes
I just got back into running a month ago and ran a 5k in 22:44 today. Will definitely try to implement your advice and see where this leads. Thanks!
I weigh nearly 205 lbs. Have shed near 6 pounds. I want to train myself for 5k marathon. Can I do it?
I’m up to my 8th day and it’s starting to get easier. Never give up you CAN do it ��