Ease Yourself Back Into Running—A Six Week Training Program for a 5K

6-Weeks Training for Runners

Let’s get this out of the way right now—when you cross the finish line? All attendant clichés about accomplishing goals and finding fulfillment applies. It’s likely why runners have been coming out of the woodwork lately. But if you’re new to the whole running thing and have yet to train for a full, intense marathon, here is your simple, six-week plan to get in shape for a 5k marathon.

In this plan, you’ll notice that I’m leaving a lot of room for rest days, this is so we give bodies enough time to recover and heal and maintain a balance of low-impact activity which you can get with some light walking or hiking, swimming, water running, yoga or strength training.

Remember, this plan is intended for beginners or runners who are getting back into the groove. It is meant to ease yourself back into physical activity. So if you feel like you can go a little bit further, the go for it. If you can add sprints here and there, knock yourself out. Who knows, you might even be doing 10k before you even realize it.

Week 1

  • Monday: Active rest
  • Tuesday: 1 minute run/ 1 minute walk – alternately for 10 times each, 20 minutes in total.
  • Wednesday: Active rest
  • Thursday: 2 minute run/ 2 minute walk – 4-6 times, 24 minutes in total.
  • Friday: Active rest
  • Saturday: Active rest
  • Sunday: 2minute run/ 4 minute walk – 5-6 times, 30 minutes in total. Run two minutes, walk four minutes. Do this about five-six times (about 30 minutes total).

Week 2:

  • Monday: Active rest
  • Tuesday: 3 minute run/ 3 minute walk – 3-4 times, 20 minutes in total.
  • Wednesday: Active rest
  • Thursday: 3 minute run/ 3 minute walk – 4 times, 24 minutes in total. Run three minutes, walk three minutes. Do this four times (about 24 minutes total).
  • Friday: Active rest
  • Saturday: Active rest
  • Sunday: 5 minute run/ 3 minute walk – 4 times, 20 minutes in total.

Week 3:

  • Monday: Active rest
  • Tuesday: 7 minute run/ 2 minute walk – 3-4 times
  • Wednesday: Active rest
  • Thursday: 8 minute run/ 2 minute walk – 3 times, 30 minutes
  • Friday: Active rest
  • Saturday: Active rest
  • Sunday: 8 minute run/ 2 minute walk – 3-4 times, 34-40 minutes

Week 4:

  • Monday: Active rest
  • Tuesday: 8 minute run/ 2 minute walk – 3-4 times, 34-40 minutes in total
  • Wednesday: Active rest
  • Thursday: 10 minute run/ 2 minute walk – 3-4 times, 34-40 minutes in total
  • Friday: Active rest
  • Saturday: Active rest
  • Sunday: 8 minute run/ 2 minute walk – 3-4 times, 34-40 minutes in total

Week 5:

  • Monday: Active rest
  • Tuesday: 9 minute run/ 2 minute walk – 3 times, 30 minutes in total
  • Wednesday: Active rest
  • Thursday: 9 minute run/ 2 minute walk – 3 times, 30 minutes in total
  • Friday: Active rest
  • Saturday: Active rest
  • Sunday: 8 minute run/ 2 minute walk – 3 times, 30 minutes in total

Week 6:

  • Monday: Active rest
  • Tuesday: 15 minute run/ 1 minute walk – 2 times, 32 minutes in total
  • Wednesday: Active rest
  • Thursday: 10 minute run/ 2 minute walk – 3 times, 32 minutes in total
  • Friday: Active rest
  • Saturday: Active rest
  • Sunday: You’re all set for your race!

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