Run/Walk 5K Training Program

This 5K training program is designed for beginner runners (or those who currently do walk/run workouts) who'd like to pick up the pace and build up to running a 5K race.

These races, which are the equivalent of 3.1 miles, are great starter races: You can train for one fairly quickly (this program takes only eight weeks), and it's easy to find local 5Ks to participate in, as they're a popular race for fundraisers and other community activities. Plus, you're bound to score your first race T-shirt.

And since a 5K race is relatively short, the recovery time after running one is typically a matter of days, while it could take even the most seasoned distance runner several weeks to get back on track after running a marathon.

How to know if you're ready for this training program? Some guidelines:

• If you can already run/walk at intervals of 5 minutes of running alternating with 1 minute of walking for a minimum of 15 minutes total running time, you should have no trouble completing this training program.
• If you're brand new to exercise and you've never run or run/walked before, you may want to begin with our 30-Day Quick-Start Exercise Guide for Beginners, followed by this Learn How to Properly Run in 30 Days program to build your endurance as get into a regular habit of running.
• If you can already comfortably run a mile, you may find this program to be too easy for you. You might try this Beginner Runner 5K Training Plan or this 4-Week 5K Training Schedule instead.

Regardless, if you haven't had a recent physical or you have any health concerns, it's a good idea to see your doctor to get cleared for running. And do make sure that you have the right type of running shoes for your feet. Don't skimp on footwear: Go to a store that specializes in athletic shoes and have a professional help you pick a pair that fit your feet comfortably and properly. Specialty running stores cater to all runners, but especially new runners. So, there is no need to feel intimidated when you visit these businesses.

Tips and Tricks

This eight-week 5K training program is designed to help you gradually build from alternating running and walking to running continuously for specified amounts of time, per the instructions outlined below.

Warm-Up

Start each training session by warming up: Walk briskly or jog slowly for 5 to 10 minutes. Do the same at the end of the workout to cool down. When you're doing the running portion of each training session, take it slow so that you don't get too burned out to finish. One way to check yourself for overexertion is to try to talk while you run: If you're huffing and puffing too much to do that, slow it down a bit.

Take a Break

You don't have to do your runs on specific days, however, you should try not to run two days in a row. It's better to take a rest day or do cross-training on the days in between runs.

Cross-Train

Cross-training can be low- or moderate-intensity depending on your energy levels and how far along you are in your training program. Examples of different forms of cross-training include walking, biking, dancing, swimming, yoga, or any other activity (other than running) that you enjoy. This approach will help reduce the risk of injury and stress on your joints, by allowing your body some time to recover between training sessions.

Go the Extra Mile

Distance runner and coach John Honerkamp advises prioritizing easier workouts on non-running days. He also recommends taking your training up a notch with hill repeats to improve your speed and interval training to help you hit your target your 5K race pace.

Interval training for runners is typically faster running at a high intensity, followed by slower intervals of recovery that are repeated during a single exercise session. The Swedish Fartlek is a classic example of interval training for runners, as are pyramid intervals, which build both endurance and speed.

Get Plenty of Fuel

Finally, be sure to stay well-hydrated throughout the training program and especially on workout days. As your runs become longer and more intense, be mindful of your blood sugar and fuel up about an hour before exercise. Choose a small snack that combines lean protein with a healthy source of complex carbohydrates (a half a peanut butter sandwich on whole-grain bread or a cup of whole-fat yogurt with fruit) or a low-sugar protein bar to give you sustaining energy as you hit the road or track.

Week 1:

Day 1: Run 5 minutes, walk 1 minute; repeat three times

Day 2: Rest

Day 3: Run 10 minutes, walk 1 minute; repeat once

Day 4: Moderate-intensity cross-train for 40 to 45 minutes

Day 5: Rest

Day 6: Run for 10 minutes, walk 1 minute, plus a 5-minute run

Day 7: Rest or take a 30-minute walk

Week 2:

Day 1: Run 10 minutes, walk 1 minute; repeat once

Day 2: Rest

Day 3: Run 15 minutes without stopping

Day 4: Low-intensity cross-train for 40 to 45 minutes

Day 5: Rest

Day 6: Run 10 minutes, walk 1 minute; repeat three times

Day 7: Rest or take a 30-minute walk

Week 3:

Day 1: Run 15 minutes, walk 1 minute; repeat once

Day 2: Rest

Day 3: Run 10 minutes, walk 1 minute; repeat three times

Day 4: Low-intensity cross-train for 45 minutes

Day 5: Rest

Day 6: Run 20 minutes without stopping

Day 7: Rest or take a 30-minute walk

Week 4:

Day 1: Run 15 minutes, walk 1 minute; repeat once

Day 2: Rest

Day 3: Run 20 minutes, walk 1 minute, plus a 5-minute run

Day 4: Moderate-intensity cross-train for 45 minutes

Day 5: Rest

Day 6: Run 25 minutes without stopping

Day 7: Rest or take a 30-minute walk

Week 5:

Day 1: Run 20 minutes, walk 1 minute, plus a 10-minute run

Day 2: Rest

Day 3: 20 minutes of speed interval training (Fartleks)

Day 4: Low-intensity cross-train for 45 minutes

Day 5: Rest

Day 6: Run for 25 minutes without stopping

Day 7: Cross-train for 30 minutes

Week 6:

Day 1: Run 25 minutes, walk 1 minute, plus a 5-minute run

Day 2: Rest

Day 3: 20 minutes of easy hill repeats (run up a low-grade incline, walk back down; repeat)

Day 4: Moderate intensity cross-train for 45 minutes

Day 5: Rest

Day 6: Run for 30 minutes without stopping

Day 7: Cross-train for 30 minutes

Week 7:

Day 1: Run 30 minutes

Day 2: Rest

Day 3: 25 minutes speed interval training (pyramid intervals)

Day 4: Low intensity cross-training for 45 minutes

Day 5: Rest

Day 6: Run 30 minutes, walk for 1 minute, plus a 5-minute run

Day 7: Long walk for up to 45 minutes

Week 8:

Your first 5K is this week! Take it a little easier this week, so that you're well-rested. Good luck!

Day 1: Run 20 minutes, plus 10 minutes of race pace interval training (alternate between race pace and a slow jog)

Day 2: Rest

Day 3: Moderate intensity cross-training for 30 minutes

Day 4: Slow run for 25 minutes

Day 5: Rest

Day 6: Race day! Warm up with a brisk jog, but slower than race pace. Remember to cool down and stretch after you cross the finish line.

Day 7: Rest and celebrate your success.

Estimate your 5K time using our pace calculator.