Follow this beginner's 5K training plan to help prepare yourself for your first race. If you find this too easy, or are already used to running for up to 30 minutes a few times a week, take a look at our intermediate 5K training plan. On each successive Magic Mile, warm up as usual, and then try to beat your previous 1-mile run/walk time. Should people with atrial fibrillation participate in physical activity? Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. ACSM's Guidelines for Exercise Testing and Prescription. It includes several short sessions during the week of only about 30 minutes each. Cross-training can be cycling, yoga, swimming, or any other activity (other than running) that you enjoy. Time your 1-mile run/walk with a stopwatch. If you're nervous about your race, you're not alone. 3rd ed. Our free training guide will get you ready to run. On this 5K run training schedule, race day falls on Saturday of your seventh week. 3rd ed. http://www.jeffgalloway.com/training/5k-10k-training/. Runners run for 30 seconds/walk for 30 seconds. Mayo Clinic. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. See our safe care and visitor guidelines, plus trusted coronavirus information. Mayo Clinic does not endorse companies or products. Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Riebe D, et al., eds. If you don't think a 5K seems possible or you don't think you have enough time or energy, this 5K schedule may help you. 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 specifically designed for beginner run/walkers who want to build up to continuously running a 5K (3.1 miles) race. This 5K training schedule includes a mix of running, walking and resting. Selecting a 5K Training Plan for Beginners. A 5K run is 3.1 miles. If it doesn’t disappear, consult your GP. How to Train for a 5K as a Beginner Bicycle crunches Plank Glute bridge lift Side plank Bird-dog Leg lift As a beginner runner, you should focus on running at a conversational pace, as you build your running endurance and confidence. On run/walk days, walkers walk only. This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity. If you're not comfortable running, you can walk instead! In a shorter race like a 5K, it's a good idea to do a warmup, so you slowly raise your heart rate and get your muscles warmed up. Runners run for 15 seconds/walk for 45 seconds. Get Started with This 30-Day Quick-Start Guide, 5k Race Training Schedule or Advanced Runners, Aerobic exercise: How to warm up and cool down. Try an activity tracker. We earn a commission for products purchased through some links in this article. John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Aerobic exercise: What's the best frequency for workouts? On run/walk days, walkers walk only. Thank you, {{form.email}}, for signing up. Healthy heart for life: Avoiding heart disease. Mayo Clinic College of Medicine and Science, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education. There are plenty of commonly asked questions about 5K racing that you can have answered beforehand. A 5K run is 3.1 miles. 2nd ed. You don't have to carbohydrate load for a 5K race. One day a week — Friday on this 5K schedule — is a day of rest from exercise. Advertising revenue supports our not-for-profit mission. Elliptical machines: Better than treadmills? Weighted hula hoops: Hoopla or good exercise? Training for a 5K is a very achievable goal for beginner runners, but that doesn't mean that you won't run into challenges along the way. U.S. Department of Health and Human Services. If you're planning to run a 5K, you'll need to get in shape. You can prepare for a 5K run in just two months. You can also adapt it for a 5K walk. Conversational pace means that you should be able to speak in complete sentences while running—you shouldn't be breathing too heavily or gasping for air. Meyer & Meyer Sport; 2017. 10th ed. If you've never raced before, learn how to put your race bib on before the race. This site complies with the HONcode standard for trustworthy health information: verify here. Runners run for 20 seconds/walk for 40 seconds. Accessed Sept. 16, 2019. Under this 5K run training schedule, you'll spend some of your time walking. As the weeks progress, you'll gradually increase time spent running and reduce the time spent walking. Exercise for weight loss: Calories burned in 1 hour. For best results and, more importantly, to prevent injury, use this plan only if you've been active in the past month. Runners run for 25 seconds/walk for 35 seconds. With this plan you'll make slight increases in your running distance while making small decreases in your walking distance each week. For instance, during week one on run/walk days, you'll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes. All rights reserved. And when you're not feeling motivated, rely on your discipline and habits to train anyway. Meyer & Meyer Sport; 2017. You may be able to find more information about this and similar content at piano.io, A one-month training plan for new runners, Mission Marathon Training Plan: sub-5 hours, Mission Marathon Training Plan: sub-4:30 hours, Mission Marathon Training Plan: sub-4 hours, Mission Marathon Training Plan: sub-3:30 hours, Mission Marathon Training Plan: sub-3 hours, Free marathon training plans for every runner, Our 16-week, sub-5:00 marathon training plan, Runner's World, Part of the Hearst UK Wellbeing Network. Want to get more active? This six-week 5K training program is designed for beginner run/walkers who want to build up to running a 5K (3.1 mile) road race. Strength training two to three times a week is also very beneficial for runners. 5K run: 7-week training schedule for beginners. Buying new workout shoes? Wolters Kluwer Health Lippincott Williams & Wilkins; 2018. https://health.gov/paguidelines/second-edition. Printable 5K training schedule (PDF file requiring Adobe Reader). By Mayo Clinic Staff. The Department of Health and Human Services also recommends getting 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Strengthen this muscle group, Running injuries - When to run and when to stop, The total beginner's quick guide to running, How to start running today: a beginner's guide, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. This content does not have an Arabic version. Remember, you can run or walk slowly to help your body adjust to this 5K training schedule. If you follow this week-by-week plan, you should be able to complete a 5K race by the end of week four, and without stopping to walk. Get the right fit. best running shoes for men and women here, A 6-week 5K training plan to help you get faster. If you’re not sure, try walking for a minute or two to see if the discomfort disappears. Also take a day of rest the day before your race. About 15 minutes before the race start, do a slow jog for about five minutes or do some warmup exercises, then walk briskly to the starting line. Make sure that you're wearing clothes and gear that you've already tested during training runs. © 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). If you'd like to choose a different exercise instead of walking on the walking days, you can try cross-training and do alternative exercises such as water running, cycling or rowing. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Don't be daunted by the distance. A basic 5K schedule that assumes you don't run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks. Being active 30 minutes a day on most days of the week can help you meet the guidelines. After four weeks, you'll be able to run the 5K distance without a walking break. This gives your muscles time to recover. Accessed Sept. 16, 2019. Ideally, to start this training program, you should have either completed the four weeks to 1 mile program, been active a couple of days a week, or can already comfortably run a half mile. Sign up and get it free! On run/walk days, walkers walk only. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Set Your Goal: I already talked about how to make a goal … On the first Magic Mile, warm up as usual and then run or walk 1 mile (1.6 kilometers) slightly faster than your normal pace. We've rounded up the best running shoes for men and women here, but here's our award winners: On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly and don't wait until you are exhausted before taking some one-minute walk breaks. Do your best to stay motivated to keep going with your training. On Sunday, you can either take another day of rest or enjoy a walk for as long as you'd like. A 5K run is a great distance for a beginner. This 4-Week Program Will Get You on Track, A Quick Start Beginners Guide for Running Your First Month, 6 Weeks to a 5K: A Training Program for Beginners, 6 Weeks to Fitness for Absolute Beginners, Go From Run/Walking to Running a 5K With This Training Program, Running Program for Beginners of Their First 5K, The Time It Takes to Train for a 10K and Your Fitness Level, Be Half Marathon-Ready in 2 Months With a Training Plan, How to Start Marathon Training With a 22-Week Beginner's Schedule, How to Train for a 10K Race in Just 4 Weeks, New to Working Out? Overeating may lead to gastrointestinal distress or other issues.
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