5 Weeks to a 5K from Walker to Runner
Training for 5 weeks to a 5K is a great way to start running. It is a great goal distance to get into running and is a very attainable distance for starters. A 5K is also a really fun race to start off your racing career. This 5K training plan is a walk/run training plan designed to get a beginner, or someone returning to running, ready for a 5K in 5 weeks.
On the training plan it will say “run 3, walk 5” those are 3 minute and 5 minute intervals. On Thursday, there is an optional rest day. You can choose to rest if you are feeling like you need a rest day, if not you can do some cross training: go on a walk or a hike, play a sport, go weight lifting, anything other than the regular run.
Disclaimer: you should always talk to a doctor before starting a new training plan. Listen to your body as you are running and if you are feeling like your training is starting to hurt or cause an injury, stop. I am not your personal trainer so I don’t accept responsibility for injuries sustained.
If you would like the weeks broken down week-by-week with tips for each week, you can check out these links:
5 Weeks to a 5K: Be Diligent
The best way to get into running is to be diligent. Stick to the training plan! Every day that you stick to the training plan is forward progress towards your goal of running a 5K. I would also suggest signing up for a 5K. When you have a set goal that you have paid money for, it is easier to stick to your training schedule. Consequently, you will have more motivation to get out and run every day. It is not necessary, but it does help. If you decide not to sign up for a race you just need to make sure that you really are set on sticking to the training. It is going to feel difficult in the beginning, but if you do stick to it, running gets easier and you will enjoy it more! Good luck and happy running!