10 Week 5k Training Plan for Beginners

	A	B	C	D	E	F	G	H	I
1					10 WEEK 5K TRAINING PLAN FOR BEGINNERS: MILES
2	WEEK	Date	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
3	1		Walk/Run	Cross Training	Rest	Walk/Run	Cross Training	Walk/Run	Rest
4			Warm up: Brisk walk 5 min	20 min		Warm up: Brisk walk 5 min	20 min	Warm up: Brisk walk 5 min
5			10 x 30 seconds run / 1 min walk			10 x 1 min run / 1 min walk		12 x 1 min run / 1 min walk
6			Cool down: 5 min walk			Cool down: 5 min walk		Cool down: 5 min walk
7	2		Walk/Run	Cross Training	Rest	Walk/Run	Cross Training	Walk/Run	Rest
8			Warm up: Brisk walk 5 min	20-30 min		Warm up: Brisk walk 5 min	20 min	Warm up: Brisk walk 5 min
9			10 x 90 sec run / 1 min walk			8 x 2 min run / 1 min walk		10 x 90 sec run / 30 sec walk
10			Cool down: 5 min walk			Cool down: 5 min walk		Cool down: 5 min walk
11	3		Walk/Run	Cross Training	Rest	Walk/Run	Cross Training	Walk/Run	Rest
12			Warm up: Brisk walk 5 min	20-30 min		Warm up: Brisk walk 5 min	20 min	Warm up: Brisk walk 5 min
13			8 x 2 min run / 1 min walk			8 x 3 min run / 1 min walk		6 x 4 min run / 1 min walk
14			Cool down: 5 min walk			Cool down: 5 min walk		Cool down: 5 min walk
15	4		Walk/Run	Cross Training	Rest	Walk/Run	Cross Training	Easy Run	Rest
16			Warm up: Brisk walk 5 min	30 min		Warm up: Brisk walk 5 min	20-30 min	Warm up: Brisk walk 5 min
17			5 x 5 min run / 1 min walk			3 x 8 min run / 1 min walk		10 min jog without stopping
18			Cool down: 5 min walk			Cool down: 5 min walk
19	5		Walk/Run	Cross Training	Rest	Walk/Run	Cross Training	Easy Run	Rest
20			Warm up: Brisk walk 5 min	30 min		Warm up: Brisk walk 5 min	30 min	Warm up: Brisk walk 5 min
21			Run 15 min without stopping			2 x 10 min run / 1 min walk		Run 18 min without stopping
22			Cool down: 5 min walk			Cool down: 5 min walk		Cool down: 5 min walk
23	6		Walk/Run	Cross Training	Rest	Run	Cross Training	Walk/Run	Rest
24			Warm up: Brisk walk 5 min	35 min		Warm up: Brisk walk 5 min	30 min	Warm up: Brisk walk 5 min
25			Run 20 min without stopping			Run 20 min without stopping running 10 sec hard, 1 min easy		2 x 15 min run / 30 sec walk
26			Cool down: 5 min walk			Cool down: Walk 5 min		Cool down: Walk 5 min
27	7		Easy Run	Cross Training	Rest	Run	Cross Training / Easy Run	Easy Run	Rest
28			Warm up: Brisk walk 5 min	40 min		Warm up: Brisk walk 5 min	Cross training 30 min, or	Warm up: Brisk walk 5 min
29			Run 2 miles easy without stopping			Run 22 min without stopping with 10 x 30 sec hard, 1 min easy	Easy run 15 min	Run 2.5 miles without stopping
30			Cool down: 5 min walk			Cool down: Walk 5 min
31	8		Easy Run	Cross Training	Rest	Run	Cross Training / Easy Run	Easy Run	Rest
32			Warm up: Brisk walk 5 min	45 min		Warm up: Brisk walk 5 min	Cross training 30 min, or	Warm up: Brisk walk 5 min
33			Run 2.5 miles without stopping			Run 25 min: 5 min easy and then 10 x 1 min hard /1 min easy	Easy run 15 min	Run 3 miles without stopping
34						Run 25 min: 5 min easy and then 10 x 1 min hard /1 min easy
35	9		Easy Run	Cross Training	Rest	Run	Cross Training / Easy Run	Easy Run	Rest
36			Warm up: Brisk walk 5 min	45 min		Warm up: Brisk walk 5 min	Cross training 30 min, or
37			Run 3 miles without stopping			Run 25 min with 10 x 1 min hard running interspersed during the workout	Easy run 15 min	Run 3.5 miles without stopping
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39	10		Easy Run	Cross Training	Run	Rest	Easy Run	Race	Rest
40			Warm up: Brisk walk 5 min	35-40 min	Warm up: Brisk walk 5 min		Run 15 min	5k Race!
41			Run 3 miles without stopping		Run 2 miles running the first half of each mile hard, and the second half easy
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