10 WEEK 5K TRAINING PLAN FOR BEGINNERS: KM

WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walk/Run Cross Training Rest Walk/Run Cross Training Walk/Run Rest
Warm up: Brisk walk 5 Warm up: Brisk walk 5 Warm up: Brisk walk 5
20 min 20 min
min min min
1
10 x 30 seconds run / 10 x 1 min run / 1 min 12 x 1 min run / 1
1 min walk walk min walk
Cool down: 5 min walk Cool down: 5 min walk Cool down: 5 min walk
Walk/Run Cross Training Rest Walk/Run Cross Training Walk/Run Rest
Warm up: Brisk walk 5 Warm up: Brisk walk 5 Warm up: Brisk walk 5
20-30 min 20 min
min min min
2
10 x 90 sec run / 1 min 8 x 2 min run / 1 10 x 90 sec run / 30
walk min walk sec walk
Cool down: 5 min walk Cool down: 5 min walk Cool down: 5 min walk
Walk/Run Cross Training Rest Walk/Run Cross Training Walk/Run Rest
Warm up: Brisk walk 5 Warm up: Brisk walk 5 Warm up: Brisk walk 5
20-30 min 20 min
min min min
3
8 x 2 min run / 1 8 x 3 min run / 1 6 x 4 min run / 1 min
min walk min walk walk
Cool down: 5 min walk Cool down: 5 min walk Cool down: 5 min walk
Walk/Run Cross Training Rest Walk/Run Cross Training Easy Run Rest
Warm up: Brisk walk 5 Warm up: Brisk walk 5 Warm up: Brisk walk 5
30 min 20-30 min
min min min
4
5 x 5 min run / 1 3 x 8 min run / 1 10 min jog without
min walk min walk stopping
Cool down: 5 min walk Cool down: 5 min walk
Walk/Run Cross Training Rest Walk/Run Cross Training Easy Run Rest
Warm up: Brisk walk 5 Warm up: Brisk walk 5 Warm up: Brisk walk 5
30 min 30 min
min min min
5
Run 15 min without 2 x 10 min run / 1 Run 18 min without
stopping min walk stopping
Cool down: 5 min walk Cool down: 5 min walk Cool down: 5 min walk
Walk/Run Cross Training Rest Run Cross Training Walk/Run Rest
Warm up: Brisk walk 5 Warm up: Brisk walk 5 Warm up: Brisk walk 5
35 min 30 min
min min min
Run 20 min without
6 Run 20 min without 2 x 15 min run / 30
stopping running 10
stopping sec walk
sec hard, 1 min easy
Cool down: Walk 5 Cool down: Walk 5
Cool down: 5 min walk
min min
Cross Training / Easy
Easy Run Cross Training Rest Run Easy Run Rest
Run
Warm up: Brisk walk 5 Warm up: Brisk walk 5 Cross training 30 min, Warm up: Brisk walk 5
40 min
min min or min
7 Run 22 min without
Run 3 km easy Run 4 km without
stopping with 10 x 30 Easy run 15 min
without stopping stopping
sec hard, 1 min easy
Cool down: Walk 5
Cool down: 5 min walk
min
Cross Training / Easy
Easy Run Cross Training Rest Run Easy Run Rest
Run
Warm up: Brisk walk 5 Warm up: Brisk walk 5 Cross training 30 min, Warm up: Brisk walk 5
45 min
8 min min or min
Run 4 km without Run 25 min: 5 min Run 5 km without
Easy run 15 min
stopping easy and then 10 x 1 stopping
min hard /1 min easy
Cross Training / Easy
Easy Run Cross Training Rest Run Easy Run Rest
Run
Warm up: Brisk walk 5 Warm up: Brisk walk 5 Cross training 30 min,
45 min
min min or
9
Run 5 km without Run 25 min with 10 x Run 5.5 km without
Easy run 15 min
stopping 1 min hard running stopping
interspersed during
the workout
Easy Run Cross Training Run Rest Easy Run Race Rest
Warm up: Brisk walk 5 Warm up: Brisk walk 5
35-40 min Run 15 min 5k Race!
min min
10 Run 5 km without Run 3 km running the
stopping first half of each km
hard, and the second
half easy