You’ve recently started getting into running, and your friends finally convinced you to sign up to run your first 5K! Motivated and with the perfect fit running shoes, you are ready to tackle this new challenge, but what’s next? It’s time to talk about training! Training can seem overwhelming initially, but luckily, some great coaches and mentors in the running world make this quite simple so you can concentrate on your running. So we’ve brought together the knowledge of our running Fit Experts and created a Couch to 5K Free Plan that will help you run through that finish line with a smile on your face!
*This guide was created as a 4-week training plan for runners with some running experience or doing regular cardio activities like walking and jogging.
**This plan was created for informational purposes and should not be constructed as individual training advice. Before starting any new exercise program, please consult a doctor or health care professional.
HELPFUL TIPS
FIRST AND FOREMOST, HERE ARE SOME IMPORTANT FACTS ABOUT RUNNING TRAINING GUIDE:
As mentioned above, running shoes typically need to be replaced every 300-500 miles and wearing them on a daily basis while you are not running can make them wear down faster. Running shoes generally tend to be at a higher price point, so saving them just for running will also keep more money in your pocket in the long run.
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Training will vary from runner to runner, depending on your fitness level.
- If you are new to running, consider the training period to be about 6-8 weeks long.
- If you already do some running or regularly do cardio exercise like walking with some jogging, consider a shorter plan of 4-6 weeks long.
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You should schedule 3-4 days of running workouts during training.
- Consider which days work best for your schedule, but only have at most a two-day break between workouts.
- Make sure to give yourself at least one full rest day to allow your muscles and body to recover for the following workout.
- You do not have to complete the entire race distance during your training to prepare for your event. It’s normal to build up to that distance and complete it for the first time on race day.
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Start all workouts with at least a basic warm-up and finish with a brief cool-down.
- A 5-minute walk or very easy jog for warm-up would suffice for a 5K training.
- Cool down with at least 5 minutes of stretching and breathing to bring your heart rate back to normal.
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For running-specific training cycles, “Cross-training” is considered any cardio exercise that is not running; popular cross-training for runners can be alternate activities like swimming, biking, pilates or dancing.
- Including cross-training in your routine can help all-around health but also fortify different muscles you don’t work out during running, like your arms.
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Running training guides can be based on timed workouts or distance, depending on the runner’s preference or goals.
- In our Beginner 5K Training Guide, we use both options to provide you with the convenience of your preference.
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Intervals or Interval Running = periods of running where you alternate between high-intensity running (high pace) and low-intensity running (low pace or rest) for a period of time.
- In this training guide, we define it as run/walk.
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Walk breaks are acceptable. Even when completing your training, if you feel that running the entire distance is too much on race day, consider interval running
- Race day tip: water stations make for a good walk breakpoint!
COUCH TO 5K FREE PLAN
Week 1 “Getting started”
Day 1: 15 minutes Easy walk/run
Day 2: 15-20 minutes walk/run or cross train
Day 3: 15 minutes Easy walk/run
Day 4: Rest Day
Day 5: 15-20 minutes walk/run or cross train
Day 6: 20 minutes or 1-1.5 miles Easy walk/run
Day 7: Rest Day
Week 2 “Warming up”
Day 1: 20 minutes or 1.5 miles Easy run
(Interval suggestion: run 3 minutes then walk 1 minute)
Day 2: 15-20 minutes run/walk or cross train
Day 3: Rest Day
Day 4: 20 minutes or 1.5 miles easy run
(Interval suggestion: run 3 minutes then walk 1 minute)
Day 5: 15-20 minutes run/walk or cross train
Day 6: 25 minutes or 2 miles run
(Interval suggestion: run 5 minutes then walk 1 minute)
Day 7: Rest Day
Week 3 “Creating routine”
Day 1: 25 minutes or 2 miles Easy run
(Interval suggestion: run 4 minutes then walk 1 minute)
Day 2: 15-20 minutes run/walk or cross train
Day 3: Rest Day
Day 4: 25 minutes or 2 miles easy run
(Interval suggestion: run 3 minutes then walk 1 minute)
Day 5: 15-20 minutes cross train
Day 6: 30 minutes or 2.5 miles run
(Interval suggestion: run 5 minutes then walk 1 minute)
Day 7: Rest Day
Week 4 “Race week!”
Day 1: 30 minutes or 2.5 miles Easy run
(Interval suggestion: run 3 minutes then walk 1 minute)
Day 2: 15-20 minutes run/walk or cross train
Day 3: Rest Day
Day 4: 25 minutes or 2 miles easy run
(Interval suggestion: run 3 minutes then walk 1 minute)
Day 5: 15-20 minutes run/walk or cross train
Day 6: Rest Day
Day 7: Race Day!
(Interval suggestion: run 7 minutes then walk 1 minute)
JUST GET STARTED
Whether this is your first 5K ever or the first one you signed up for in order to get some speed under your feet, remember this is supposed to be fun. Enjoy the process of the training and most of all enjoy your race! The running community brings us together like no other sport and we’re all here to cheer you on at every step. Share your 5K training journey with us and tag us on social Fit2Run, The Runner’s Superstore so we can send you a virtual high five or some extra motivation. Plus visit us in store for more running advice directly from our Fit Experts!
