Beginner Training Plan: 6 Weeks to a 5K
Smart Running Routine: Beginners
Just starting? Try this! Don't worry if you've never put on a pair of running shoes. This program will get you up and running for at least 30 minutes straight in just six weeks, says Zika Palmer, an elite marathoner, exercise physiologist, and cofounder of ZAP Fitness in Blowing Rock, North Carolina. For each run, aim for a rate of perceived exertion (RPE) that feels like a 5 or 6 on a scale of 1 to 10 so you don't burn out too soon.
| Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. | Sun. | Week Total | |
| 1 |
Walk briskly for 1 mile. Run 2 min. every half mile until you reach 3.5 total miles. Walk 0.5 mile. |
Walk 3-5 miles. |
Off |
Walk 1 mile. Run 3 min. every half mile until you reach 3.5 miles. Walk 0.5 mile. |
Off |
Walk 3-5 miles, including 10 run/walk intervals (run 30 sec., walk 1 min.) in the last mile. |
Off |
16-20 miles |
| 2 |
Walk 1.5 miles. Run 5 min., walk 5 min.; do 3 times. Walk 1-2 miles. |
Walk 3-5 miles. |
Off |
Repeat Week 1 Thursday. |
Off |
Repeat Week 2 Monday. |
Off |
18-20 miles |
| 3 |
Walk 1.5 miles. Run 10 min., walk 5-7 min., run 10 min., walk 5-7 min. |
Walk 3-5 miles. |
Off |
Repeat Week 3 Tuesday. |
Off |
Walk 1.5 miles. Run 10 min., walk 5 min., run 5 min., walk 5 min., run 10 min., walk 5-10 min. |
Off |
16-20 miles |
| 4 |
Walk 1 mile. Run 3 min., walk 2 min.; do a total of 10 times. Walk 5 min. |
Walk 1 mile. Run 15 min., walk 5 min., run 15 min., walk 5 min. |
Off |
Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes. |
Off |
Walk 1 mile. Run 10 min., walk 5 min.; do that 15-min. sequence 3 times. |
Off |
17.5 miles |
| 5 |
Walk 1 mile. Run 3 min., walk 2 min.; do that 5-min. sequence a total of 10 times. Walk 5 min. |
Walk 1 mile. Run 20 min., walk 5 min., run 20 min., walk 5 min. |
Off |
Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes. |
Off |
Walk 1 mile. Run 15 min., walk 5 min.; do that 20-min. sequence 3 times. |
Off |
20 miles |
| 6 |
Walk 1 mile. Run 3 min., walk 2 min.; do that 5-min. sequence a total of 10 times. Walk 5 min. |
Walk 1 mile. Run 25 min., walk 5 min., run 25 min., walk 5 min. |
Off |
Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes. |
Off |
Walk 1 mile. Run 20 min., walk 5 min.; do that 25-min. sequence 3 times. |
Off |
22.5 miles |
You'll run for a total of 60 minutes (with two 5-minute breaks) during the Week 6 Saturday workout, and you should be able to run for 30 uninterrupted minutes without difficulty by the time you've completed this program.
Quick Tip
Run with a friend. If she's slower than you, focus on perfecting your stride by landing lightly on your heels, then rolling forward to push off on your toes. If she's faster, pushing yourself beyond your comfort zone one or two days per week will help you get stronger. Either way, distraction and conversation will help the miles fly by.
Originally published on FitnessMagazine.com, September 2006.
What I DON'T like about this....too hard to do unless you're on a TRACK...and THAT'S boring.....I feel it's much easier to always run by time. That way, you can just go out anywhere on the roads or trails and RUNNNNNNN...
1/21/2010 04:26:28 PM Report AbuseWhat part of this workout is for "beginners"? Starting out with 4 miles is not appropriate for a beginner.
1/13/2010 11:30:21 AM Report AbuseFor the Monday Week 1 workout, do you think it is 4 miles total, or 5 miles total? Does the 3.5 miles in the middle include the first mile, or not?
12/3/2009 04:14:51 PM Report AbuseI will start this plan from tomorrow morning, and add here the results.
12/1/2009 01:20:55 AM Report AbuseDoes this workout work on a treadmill also?
11/30/2009 01:24:47 PM Report Abuse