5Km Run Training Schedule for Beginners

Training Schedule for Beginners (5Km Run)
Runner's Fitness Level: Beginner
Injury History: None
Weeks	Day	Activity	Remarks
Week 1	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 40 sec run (repeat for 30min)
	Wednesday	Walk +Run	4min walk + 40 sec run (repeat for 30min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 40 sec run (repeat for 30min)
	Saturday	Walk +Run	4min walk + 40 sec run (repeat for 30min)
	Sunday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
Week 2	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
	Wednesday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
	Saturday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
	Sunday	Walk +Run	4min walk + 50 sec run (repeat for 40min)
Week 3	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 50 sec run (repeat for 40min)
	Wednesday	Walk +Run	4min walk + 50 sec run (repeat for 40min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 50 sec run (repeat for 40min)
	Saturday	Exercises	4min walk + 50 sec run (repeat for 40min)
	Sunday	Walk +Run	4min walk + 50 sec run (repeat for 50min)
Week 4	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 50 sec run (repeat for 50min)
	Wednesday	Walk +Run	4min walk + 50 sec run (repeat for 50min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 60 sec run (repeat for 50min)
	Saturday	Walk +Run	4min walk + 60 sec run (repeat for 50min)
	Sunday	Walk +Run	4min walk + 70 sec run (repeat for 60min)
Week 5	Monday	Rest	Relax
	Tuesday	Walk +Run	3min walk + 70 sec run (repeat for 60min)
	Wednesday	Walk +Run	3min walk + 70 sec run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	3min walk + 70 sec run (repeat for 70min)
	Saturday	Walk +Run	3min walk + 70 sec run (repeat for 70min)
	Sunday	Walk +Run	3min walk + 90 sec run (repeat for 70min)
Week 6	Monday	Rest	Relax
	Tuesday	Walk +Run	3min walk + 90 sec run (repeat for 70min)
	Wednesday	Walk +Run	3min walk + 90 sec run (repeat for 70min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	3min walk + 2min run (repeat for 60min)
	Saturday	Rest	3min walk + 2min run (repeat for 60min)
	Sunday	Walk +Run	3min walk + 2min run (repeat for 60min)
Week 7	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 2min run (repeat for 80min)
	Wednesday	Walk +Run	4min walk + 2min run (repeat for 80min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 2min run (repeat for 80min)
	Saturday	Walk +Run	4min walk + 2min run (repeat for 80min)
	Sunday	Walk +Run	Easy walk & run for 60min
Week 8	Monday	Rest	Relax
	Tuesday	Walk +Run	Walk fo 10min, Easy Run 20Min, Walk 10Min
	Wednesday	Walk +Run	Walk fo 10min, Easy Run 20Min, Walk 10Min
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	3min walk + 90sec run (repeat for 50min)
	Saturday	Walk +Run	Walk fo 10min, Easy Run 20Min, Walk 10Min
	Sunday	Walk +Run	Walk fo 10min, Easy Run 10Min, Walk 5Min. 2sets.
Week 9	Monday	Rest	Relax
	Tuesday	Walk +Run	2min walk + 2min run (repeat for 60min)
	Wednesday	Walk +Run	2min walk + 2min run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Exercises	2min walk + 2min run (repeat for 60min)
	Saturday	Walk +Run	2min walk + 2min run (repeat for 60min)
	Sunday	Walk +Run	1min walk + 2min run (repeat for 60min)
Week 10	Monday	Rest	Relax
	Tuesday	Run	3min walk + 90sec run (repeat for 60min)
	Wednesday	Run	3min walk + 90sec run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Run	Warm up walk 5min + run 3Km + Cool down walk 10min
	Saturday	Run	Warm up walk 5min + run 3Km + Cool down walk 10min
	Sunday	Run	Warm up walk 5min + run 3Km + Cool down walk 10min
Week 11	Monday	Rest	Relax
	Tuesday	Run	Warm up walk 5min + run 4Km + Cool down walk 10min
	Wednesday	Run	Warm up walk 5min + run 3Km + Cool down walk 10min
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Run	Warm up walk 5min + run 4Km + Cool down walk 10min
	Saturday	Run	Warm up walk 5min + run 3Km + Cool down walk 10min
	Sunday	Run	Warm up walk 5min + run 5Km + Cool down walk 10min
Week 12	Monday	Rest	Relax
	Tuesday	Easy Run + Walk	One Hour
	Wednesday	Walk	30mins + Stretching
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Rest	Relax
	Saturday	Rest	Relax
	Sunday	Race Day	5K
Drink Plenty of Water throughout the day
Twice a week do beginner level exercises i.e. Squats, Calf Raises, Lunges & Superman
Don't overshoot the training plan, stop training in case of any injury- minor or major and report.
In case of doubt, ask for help.

Coach Ravinder

5Km Run Training Schedule for Beginners

Clients

Aravali Trail Run 2024

Honda Manesar Half Marathon

Maruti Suzuki Marathon 2024

AIPL Women 10K Run 2024

ION Contribution Run 2024

New Gurugram Half Marathon

Paras Health Run

Morni Hills Marathon 2023

Wings Marathon 2023

Rotary Charity Run 2023

NHRDN Run

UKG Unity Run 2023