Many don’t realize that a 5K race is 3.1 miles and this distance is one that an individual new to running can tackle and feel a tremendous sense of accomplishment in finishing with just a little consistency and willingness to try.  The program I will share with you is the perfect preparation for your first 5K. The exciting part is that if you are willing to commit to 6 weeks of training, you can finish this program and your 5k race with a smile!

In just 12 weeks time (and less for some folks), you can finish the distance with a conservative buildup that gradually gets the body used to spending time on their feet. The correct progression and commitment to functional strength training are the ticket to getting there.

It’s important to be patient and stick to the plan. Less is always more. Each training segment takes about 30 minutes including the dynamic warmup exercises, main set and cool down. Though it may be tempting to do more or run harder than prescribed, be patient and let your body adapt to the training stress.

The program begins with running 3 days a week for about 30 minutes for each workout.  After 4 weeks, I add another day into the schedule. Easy cross training days that are non-impact, such as cycling or swimming can be added on two other days if desired.

I built in some rest days to allow your body to recover. Recovery or rest is as important as training. Rest allows your muscles to rebuild and become stronger.

A good warmup includes a short walk followed by dynamic warmup exercises that include high knees, heel walks, butt kicks, sky reaches, etc.. Post run, your cool down should include gentle hamstring, calf and quad stretches as well as hip openers like runner’s lunge.

Three days a week, you will perform a run-walk. Jog for the prescribed period if time, then walk briskly to recover before beginning your next jog. The jogging and walking segments will gradually lengthen as you build up your endurance.  You will need to monitor your breathing so the run feels relaxed. The best rule of thumb is the “talk test”.  You should be jogging so easily that you can talk without gasping for air. If your breathing is labored, then you need to either slow down your pace or shorten your jogging intervals. Don’t worry about speed. That will come with more time on your feet.

Two to three days a week, I recommend you perform functional strength work that keeps you injury-free. Simple bodyweight exercises such as plank, double and single leg glute bridge, side plank, monster walks with a band, bird dog, walking lunges and lower abdominal work are great exercises to start with. Complete three sets, doing each exercise to fatigue not failure. Recover for 1 to 2 minutes between each set. The whole workout takes about 20 minutes.

In week three, one day a week, include some ”strides” which are short accelerations in pace for about 10-20 seconds.  When doing your weekly strides, walk or jog easily for 45 to 90 seconds between each one.  Strides will help you improve running economy and reinforce good form.

This program is dynamic and flexible. Have fun!

Below is a 12 week basic training program for a runner who has completed a 5k race and wants to build to the 10k distance.  It’s important to have a weekly running base of at least 10 miles.   In the first month, each training segment except the long weekend run, takes about 45 minutes including the dynamic warmup exercises, main set and cool down which includes light stretching or rolling.  A thorough warmup should be performed before every run and should include a 5-10 minute walk followed by dynamic warmup exercises including high knees, heel walks, butt kicks, sky reaches, etc..  Post run, the gradual cool down should include gentle hamstring, calf and quad stretches as well as hip openers like runners lunge.  Though it may be tempting to do more, be patient and allow you body to adapt to the training stress.

After 3 weeks, time and distance will gradually increase throughout the program.  Easy cross training days that are non-impact, such as yoga, cycling or swimming can be added on two other days if desired.

On your run days, if desired, you may perform a run-walk.  You may jog a short period of time then walk briskly before beginning your next jog segment .  For example, may wish to start out by jogging 2-4 mins then walking for 30 seconds or 1 minute.    So the ratio might look like 3:1 (3 minutes jogging followed by 1 minute  walking).

The jogging will gradually lengthen to build up your endurance.   You will need to monitor your breathing so you can make sure you are jogging easy.   The best rule of thumb is the “talk test”.  You should be jogging so easy and relaxed that you can talk to your friend without gasping for air or noticing that your breathing is labored.   If your breathing is labored or if you cannot hold a conversation whilst jogging, then you need to either slow down your pace or shorten your jog intervals so that you can take your walking breaks earlier.  You will need a watch or phone with timer to mark your intervals. Don’t worry about speed. That will come with more time on your feet.

Starting in week 4 you have the option to include some include some ”strides” one day a week in the middle of a run.  Strides are short bursts of speed from jogging to running comfortably hard for about 15 seconds.    When doing your weekly strides, walk or rest for 45 to 90 seconds between each one.   Strides will help loosen up your legs and help you improve you running economy and speed reinforce good running form.

At least two days a week, you should perform body weight functional strength work that keeps you injury-free.  I recommend a good yoga class or simple core exercises such as front plank, glute bridge, side plank, bird dog, and multi-directional lunges.  Make sure you consult a certified personal trainer to ensure you are performing the exercise with proper form.

This program is dynamic and the plan is flexible!  Training should fit into you life not the other way around!    Feel free to swap days around during the train week.

These training plans were created by Coach Karen Meadows. Coach Karen is a USA Triathlon and USA Track and Field Certified Coach.  She trains beginners, competitive age groupers and elite runners and triathletes.  She has qualified for the Boston Marathon many times and competed in The Ironman 70.3 World Championship in 2017.  She contributes articles to Runners World and Shape Magazine and holds training clinics for local Triathlon and running clubs.   In 2012, Coach Karen helped create the 30A 10K, 5k and 1 mile fun run, a 3000 + charity race held annually each Thanksgiving in Rosemary Beach, FL.