Novice Training Plan for 5K [Perfect for Beginners]

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Novice Training Plan for 5K [It's Perfect for Beginners!]

NOVICE TRAINING PLAN FOR 5K

This Novice Training Plan for 5K is designed for beginner runners who want to be consistent throughout the race. This training plan has the right mix of challenge and motivation to get you going. It is designed to put you in the best position to finish your 5K strong. If you can run three miles with little training or you posses a reasonably good level of fitness, this training plan is right for you.

DOWNLOAD THE FREE PDF: NOVICE TRAINING PLAN

TRAINING PLAN TERMS

Easy: The “easy” run on the schedule above should be at a comfortable level. Don’t focus on how fast you are running, just make sure you get the miles in. An “easy pace” should be ran at a level that allows you to chat with a running partner without being out of breath.

Walk: This allows your legs to rest but keeps them loose for other training days. Be sure to walk on these days. Running instead of walking will make your legs fatigued for other running days. If you don’t like the idea of walking perhaps some sort of cross-training would work i.e. biking, swimming, etc.

Rest: The training plan includes “rest” days. These help you recover from your runs and make sure you taper your training the final week so you are ready to rock your race.

NOVICE TRAINING PLAN WEEK BY WEEK

WEEK

MON

TUES

WED

THURS

FRI

SAT

SUN

1

2 MILE Walk

1.5 MILE RUN

REST

2 MILE RUN

REST

2 MILE RUN

45 Min Walk or 3 miles Easy

WEEK 1:

  • 10.50 Total Miles
  • 1-2 Walking & 3-4 Runs

Week One Comments: It's a good mix walking and short-distance running. As your begin this training plan you may feel a little sore after the first two days, that's totally normal. Just make sure you REST on the rest days. That way your body can recover. The soreness feeling will be gone by Sunday. As you progress through the training plan you will notice a gradual increase of miles to prepare you for a 5K.


WEEK

MON

TUES

WED

THURS

FRI

SAT

SUN

2

2 MILE Walk

2 MILE RUN

REST

1.75 MILE RUN

REST

2 MILE RUN

60 MIN WALK

WEEK 2:

  • 11.75 Total Miles
  • 2 Walking & 3 Runs

Week Two Comments: Tuesday will be the challenge for the week as the first run is two miles. Be sure to pace yourself and not start out too fast as you will physically feel depleted. Moving forward, every Tuesday you will notice a slight up-tick in the miles you will run. Week two has a slight increase of miles and a long walk at the end of the week to refresh your legs.


WEEK

MON

TUES

WED

THURS

FRI

SAT

SUN

3

2 MILE Walk

2.5 MILE RUN

REST

1.75 MILE RUN

REST

2.5 MILE RUN

60 Min Walk or 4 Miles Easy

WEEK 3:

  • 12.75 Total Miles
  • 1-2 Walking & 3-4 Runs

Week Three Comments: By this week you should be very comfortable with your pacing during your runs and more importantly you have created a running routine. Routines are great and as long as you keep them every time you run. On race day it will be easier to handle the adrenaline. Practice makes perfect. One point about rest days - be sure to get off of your feet. You can do crossfit or go for a bike ride if you truly want to get out and exercise. 


WEEK

MON

TUES

WED

THURS

FRI

SAT

SUN

4

2 MILE Walk

2.5 MILE RUN

REST

1.75 MILE RUN

2.5 MILE RUN

REST

5K Test Run

WEEK 4:

  • 11.75 Total Miles
  • 1 Walk & 4 Runs

Week Four Comments: You are halfway into the eight week training plan and are running more than walking (Look at you - you are AMAZING!). Week four also brings the 5K test run on Sunday. All the work you have done these last three weeks gives you a solid running base. This test run will give you clarity of where you are in your training. Don't focus on breaking records, focus on finishing strong regardless of the time. You can do it. 


WEEK

MON

TUES

WED

THURS

FRI

SAT

SUN

5

2 MILE Walk

3 MILE RUN

REST

1.75 MILE RUN

REST

2.5 MILE RUN

70 Min Walk

WEEK 5:

  • 12.75 Total Miles
  • 2 Walking & 4 Runs

Week Five Comments: You are back up to 12.75 miles this week, which matches your third week. The amount of walks are diminishing to just the one and the runs are starting to pile up miles. On Tuesday, you will essentially run a 5K (just .1 miles short). The Friday REST day is back and the long walk on Sunday will help you build stamina.


WEEK

MON

TUES

WED

THURS

FRI

SAT

SUN

6

2 MILE Walk

3 MILE RUN

REST

1.75 MILE RUN

REST

2.5 MILE RUN

70 Min Walk

WEEK 6:

  • 12.75 Total Miles
  • 2 Walking & 4 Runs

Week Six Comments: Similar to week 5, 12.75 miles this week. This week is all about consistency. Between the walking and runs, you should feel very comfortable get into a certain rhythm of your training.


WEEK

MON

TUES

WED

THURS

FRI

SAT

SUN

7

2 MILE Walk

3.5 MILE RUN

REST

2 MILE RUN

REST

3 MILE RUN

75 Min Walk or 4.5 Miles Easy

WEEK 7:

  • 15.00 Total Miles
  • 1-2 Walking & 3-4 Runs

Week Seven Comments: With just two weeks away from your race, week seven provides the most miles you will run during the entire training plan. The theory is to push you one last time before the race. The 4.5 or 70 min walk on Sunday is going to be a real test for you. 


WEEK

MON

TUES

WED

THURS

FRI

SAT

SUN

8

2 MILE Walk

3 MILE RUN

REST

2 MILE RUN

3 MILE RUN

REST

5K RACE DAY

WEEK 8:

  • 13 Total Miles
  • 1 Walking, 3 Runs & RACE DAY!

Week Eight Comments: This is it... it's race week. All the training and preparing comes down to Sunday. During the week, don't push yourself too hard but still get the work in. Your legs will will good on race day. On Race Day, stick to your pre-race routine and don't let the adrenaline of the race get you out of your comfort zone especially at the beginning of the race.

Not sure if this is the right training plan for you? Take our Quiz to find out:


DOWNLOAD THE FREE PDF: NOVICE TRAINING PLAN

Got a question about the training plan? Send me an email and I will respond as quick as possible = trainfora5k@gmail.com. Below is a nifty infographic for you to view the training plan in an easy manner.

This Novice Training Plan for 5K is designed for beginner runners who want to be consistent throughout the race. This training plan has the right mix of challenge and motivation to get you going. It is designed to put you in the best position to finish your 5K strong. If you can run three miles with little training or you posses a reasonably good level of fitness, this training plan is right for you.

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