Training Schedule

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The Six-Week 5K Training Plan for Beginners

Summer is in full swing, and with RUN! GEEK! RUN! 2021 scheduled for September 26th, it might be time to start mapping out an effective training schedule to prepare for this year’s 5K.

Below is a downloadable schedule that covers a six-week running and walking routine for beginner runners to follow. The schedule begins on August 15th as week one to provide you with exactly six weeks of training leading up to the race.

Ready to get started? Let’s do this!

**Note: Plan was originally published by Runner’s World’s article entitled, “Six-week beginner 5K training plan” on their website.**

Week of August 15th

Monday

Rest

Tuesday

Run 1 min, walk 1 min. Repeat 10 times.

Wednesday

Rest

Thursday

Run 2 min, walk 4 min. Repeat 5 times.

Friday

Rest

Saturday

Rest

Sunday

Run 2 min, walk 4 min. Repeat 5 times.

Week of August 22nd

Monday

Rest

Tuesday

Run 3 min, walk 3 min. Repeat 4 times.

Wednesday

Rest

Thursday

Run 3 min, walk 3 min. Repeat 4 times.

Friday

Rest

Saturday

Rest

Sunday

Run 5 min, walk 3 min. Repeat 3 times.

Week of August 29th

Monday

Rest

Tuesday

Run 7 min, walk 2 min. Repeat 3 times.

Wednesday

Rest

Thursday

Run 8 min, walk 2 min. Repeat 3 times.

Friday

Rest

Saturday

Rest

Sunday

Run 8 min, walk 2 min. Repeat 3 times.

Week of September 5th

Monday

Rest

Tuesday

Run 8 min, walk 2 min. Repeat 3 times.

Wednesday

Rest

Thursday

Run 10 min, walk 2 min. Repeat 2 times, then run for 5 min.

Friday

Rest

Saturday

Rest

Sunday

Run 8 min, walk 2 min. Repeat 3 times.

Week of September 12th

Monday

Rest

Tuesday

Run 9 min, walk 1 min. Repeat 3 times.

Wednesday

Rest

Thursday

Run 12 min, walk 2 min. Repeat 2 times, then run for 5 min.

Friday

Rest

Saturday

Rest

Sunday

Run 8 min, walk 2 min. Repeat 3 times.

Week of September 19th

Monday

Rest

Tuesday

Run 15 min, walk 1 min. Repeat 3 times.

Wednesday

Rest

Thursday

Run 12 min, walk 2 min. Repeat 2 times, then run for 5 min.

Friday

Rest

Saturday

Rest

Sunday

It's RUN! GEEK! RUN! 5K Race Day!

Rest Day Tips

In order to fully prepare for any 5K race, it is essential that you give your body plenty of time to rest and heal. That being said, it is completely acceptable and even recommended that cross-training and/or strength training be incorporated into your rest days! Cross-training helps to supplement your running and balance your muscle groups, all while improving your cardiovascular fitness.

Some examples of cross-training include:

  • Swimming
  • Cycling
  • Pilates/Yoga
  • The Elliptical

Resistance training and/or weight training helps to strengthen your muscles and prevent injuries. Focus on targeting the dominant muscle groups used while running and practice strength training a couple of times a week.