5K Training Plan for New Runners

Week 1

Three workouts, each containing eight repetitions of:

• 60 seconds of jogging
• 90 seconds of walking

Week 2

Three workouts, each containing six repetitions of:

• 90 seconds of jogging
• Two minutes of walking

Week 3

Three workouts, each containing two repetitions of:

• 90 seconds of jogging
• 90 seconds of walking
• Three minutes of jogging
• Three minutes of walking

Week 4

Three workouts, each containing

• Three minutes of jogging
• 90 seconds of walking
• Five minutes of jogging
• Two and a half minutes of walking
• Three minutes of jogging
• 90 seconds of walking
• Five minutes of jogging

• One workout consisting of a five-minute jog, three-minute walk, five-minute jog, three-minute walk, five-minute jog
• One workout consisting of a eight-minute jog, five-minute walk, eight-minute jog
• One workout of consisting of 20 minutes of jogging with no walking

• One workout consisting of a five-minute jog, three-minute walk, eight-minute jog, three-minute walk, five-minute jog
• One workout consisting of a 10-minute jog, three-minute walk, 10-minute jog
• One workout of consisting of 25 minutes of jogging with no walking

• In week seven, jog 25 minutes three times.
• In week eight, jog 28-30 minutes two or three times. Be sure to give yourself at least one day of rest prior to your 5K race.