If you’ve already taken the first step and decided that you want to run a 5k—but are wondering how to begin training for it—you’re in the right spot. First thing’s first, they are a lot of fun, and you'll probably sign up for many more after you finish your first. So now all you really need is the passion, a pair of running shoes, and this 6-week training plan.
If this is your first time ever competitively running, then let me be the first to say, running a 5k is the way to go. They’re easy to run and train for, unlike marathons, which take 18 weeks of preparation. Let’s take it one step further and layout the training schedule for the race.
5k training tips
Whenever the race may be, it’s best to start 6 weeks before getting on the line. As a general rule--before breaking down the training plan for each week - it’s best to run 4 times a week with alternating days of rest. And the days you run are focused on maintaining movement for a certain amount of time, versus your distance. Styles vary from easy, tempo, and fartlek runs that’ll help you get the best results when it comes to the day of the big race.
The days of rest can consist of simply that or 30 minutes of walking. It’s best to get active at least 30 minutes a day, whether you’re training for a race or not, so this can actually help you perform better in your race. That being said, it’s best to take at least one day to completely rest your body so that it can recover. Training can really take a toll on your body, no matter what it consists of or how regular your exercise is.
6-week 5k training plan
Week 1
Monday: Go on an easy run for 20-25 minutes
Tuesday: Rest day or walk for 30 minutes
Wednesday: Run easy for 5 minutes, then do 5 1-min brisk runs with 2-min jog recoveries. Finish with 5 minutes of easy jogging.
Thursday: Rest day or walk for 30 minutes
Friday: Rest
Saturday: Go on an easy run for 20-25 minutes
Sunday: Go on an easy run for 20-25 minutes
Week 2
Monday: Go on an easy run for 20-25 minutes
Tuesday: Rest day or walk for 30 minutes
Wednesday: Run easy for 10 minutes, then do 4 1-min brisk runs with 2-min jog recoveries. Finish with 10 minutes of easy jogging.
Thursday: Rest day or walk for 30 minutes
Friday: Rest
Saturday: Go on an easy run for 20-25 minutes
Sunday: Go on an easy run for 20-25 minutes
Week 3
Monday: Go on an easy run for 20-25 minutes
Tuesday: Rest day or walk for 30 minutes
Wednesday: Run easy for 10 minutes, then do 20 minutes of fartlek running
Thursday: Rest day or walk for 30 minutes
Friday: Rest
Saturday: Go on an easy run for 20-25 minutes
Sunday: Go on an easy run for 30 minutes
Week 4
Monday: Go on an easy run for 20-25 minutes
Tuesday: Rest day or walk for 30 minutes
Wednesday: Run easy for 10 minutes, then run for 1 mile, fast-paced. Finish with 10 minutes of easy jogging.
Thursday: Rest day or walk for 30 minutes
Friday: Rest
Saturday: Go on an easy run for 25 minutes
Sunday: Go on an easy run for 35 minutes
Week 5
Monday: Go on an easy run for 25-30 minutes
Tuesday: Rest day or walk for 30 minutes
Wednesday: Run easy for 10 minutes, then do 3 3-min brisk runs with 3-min jog recoveries. Finish with 10 minutes of easy jogging.
Thursday: Rest day or walk for 30 minutes
Friday: Rest
Saturday: Go on an easy run for 25 minutes
Sunday: Go on an easy run for 35 minutes
Week 6
Monday: Go on an easy run for 25-30 minutes
Tuesday: Rest day or walk for 30 minutes
Wednesday: Run easy for 25 minutes, but incorporate 6 20 to 40-second fast-paced running
Thursday: Rest day or walk for 30 minutes
Friday: Rest
Saturday: Run for 15 minutes easy
Sunday: RACE DAY!
Nutrition
Of course, in order to perform your best, you must fuel your body with healthy foods and hydrate plenty before the big day. This begins when you start the training plan. A strong body is not built overnight, so make sure you nourish your body by eating a well-balanced diet and always drink plenty of water. But remember to treat yourself as well (in moderation, of course).
Come race day, treat it like any other training day. Eat your pre-run go-to breakfast, lace up your shoes, and head out the door for a run. And just like anything else, if you put in the work, the time will pay off. Looking for a great pair of running sunglasses for race day? We've got your eyes covered, check them out here!
