Oh so you want to run a 5K and you haven’t gone on a run in a very long time? Well pull up a chair and I’ll give you the training program that helped me run an entire race. If you have read any of my previous posts you might have seen that I decided one of my goals for 2021 was to run and complete a 5K. I am not someone who typically goes on a run. Since doing this program and not feeling like death while running in the race, I thought I would share this with all of you. I hope you enjoy this program and if you like please download the printable for a cute calendar with all the daily training activities!
If you want to check out my goals for 2021 click the link: The 4 Goals I’m going to Crush this Year!
Disclaimer: In the name of full transparency, please be aware that this blog post contains affiliate links and any purchases made through such links will result in a small commission for me (at no extra cost for you).
Also, note that I am not a professional runner nor am I a trainer. This 5K training program helped me, someone who doesn’t run, train for running an entire 5K without dying.
5K Training Plan
Week One
Day 1 – Run 1 mile.
Day 2 – Cross-train for 20 minutes. Types of crosstraining you can do are biking, swimming, or hiking.
Day 3 – Stretch, yoga, or weights.
Day 4 – Run 1 mile.
Day 5 – Stretch, yoga, or weights.
Day 6 – Run 1 mile.
Day 7 – Rest
Week Two
Day 8 – Run 2 miles.
Day 9 – Cross-train for 30 minutes.
Day 10 – Stretch, yoga, or weights.
Day 11 – Run 1.5 miles.
Day 12 – Stretch, yoga, or weights.
Day 13 – Run 1.5 miles.
Day 14 – Rest
Week Three
Day 15 – Run 2.5 miles.
Day 16 – Cross-train for 40 minutes.
Day 17 – Stretch, yoga, or weights.
Day 18 – Run 2 miles.
Day 19 – Stretch, yoga, or weights.
Day 20 – Run 2 miles.
Day 21 – Stretch, yoga, or weights.
Week Four
Day 22 – Run 2 miles.
Day 23 – Rest
Day 24 – Run 3 miles.
Day 25 – Cross-train for 50 minutes.
Day 26 – Stretch, yoga, or weights.
Day 27 – Run 2 miles.
Day 28 – Stretch, yoga, or weights.
Final Days
Day 29 – Run 1.5 miles.
Day 30 – 5K RACE!
Final Thoughts
There’s no better feeling than when you accomplish one of your goals! Don’t mind me while I toot my own horn but I’m very proud of myself for sticking to this training program and running the whole 5K. I hope you feel that way too when you complete your 5K training and run in the race. If you do, don’t forget to let me know in the comments how it went. I really hope you enjoy this program and I can’t wait to hear from you.
Save on Simple Modern Insulated Water Bottle with Straw Lid 1 Liter Reusable Wide Mouth Stainless Steel Flask Thermos 32oz – 40ozSome people have already been asking me if I’m continuing to run and if I have new running goals. Yes, I am still running, but not as much. As for my new running goals, you’ll just have to follow me on Instagram and Facebook to see what I do next!
Thanks for reading,
Kel
Great job! So proud of you! Having a goal and sticking to it is such a good feeling!
Thanks! I’m very proud of myself!
I started my fitness journey this past week and this is very helpful. Thank you
Love this! I did 5k by myself without a strict training regime and it was really hard. It took me a lot longer than 30 days. I wish I’d had this before!!
Great workout plan for your next 5k. Love that you completed a goal of yours congratulations!!
Loved reading your post! I absolutely LOVE running! I’m 50 years old and I run 3 times a week. Your training regime is quite good for newbies–completely doable in my opinion!
I would also recommend investing in a good pair of running shoes and a high impact sports bra.
Trace
Thank you so much! Yes! You definitely need a good sports bra and running shoes! Thanks for the suggestion.
Great tips. I have been running now for a few years and you included wonderful suggestions. Thank you! 🤗
Pastor Natalie (ExamineThisMoment)
Letstakeamoment.com