5k for Beginners

Hey folks! My family and friends are all signed up to run the Graffiti Run 5k in Denver at the end of April so I decided to make a training program to get ready. This program is for beginning runners wanting to run their first 5k and it is based off the Nike Running App (I made some slight changes & added additional details not found on the app). For more advanced training you can contact me or check out the app.

Tips and an 8 week workout plan to get you ready to run your first 5k. Perfect for beginners or someone who wants to run a 5k

This is an 8 week program that ends in a 5k race (3.1 Miles). Each day I will include the mileage and where you should run (track, road, hills, flat area) to give you a general idea of how to mix up your workout and work every muscle you've got!

Basic Tips For a 5k

  1. All walking days should be at a brisk pace. Pump your arms, you should be breathing fairly hard and you're heart will be pumping quick.
  2. All cross-train days should include cardio in some other form besides running - swim, bike, elliptical, yoga - and this should be a day you lift weights.
  3. Drink around 10 glasses of water per day. It's more than average because you will be needing extra hydration.
  4. Lift weights or do some kind of body weight workouts 3 days per week, but NOT ON YOUR REST DAY. I suggest on your walk day, cross train day and one other day where you have low miles to run. Don't lift 3 days in a row and then rest for 4 days. Try to space it out fairly even.
  5. Stretch your arms, legs and back before each workout! This will help you warm up and reduce the chance of injury.
  6. Invest in some good quality running shoes. This program calls for a total of 117.6 miles and without proper support you could injure yourself. Nike, Brooks, Saucony and Asics are all really great brands that I've used for cross country, track and personal training.
  7. Eat healthy & clean. Start cutting down on Soda (this includes diet soda), Chips, Fast Food, White Grain (Switch to wheat), Candy, Artificial Sweeteners and other sugary foods. Substitute these for healthier options. A good diet is key to proper training.

5k Running Plan

WEEK 1

  • MONDAY: Walk 1 mile -Weight Day
  • TUESDAY: Run 1.5 miles -Run on the sidewalk or road
  • WEDNESDAY: Cross Train -Weight Day
  • THURSDAY: Rest
  • FRIDAY: Run 1 mile -Weight Day -Run on a track or flat area
  • SATURDAY: Run 2 miles -Run in a hilly area
  • SUNDAY: Walk 1 mile

WEEK 2

  • MONDAY: Walk 2 miles-Run in a hilly area -Weight Day
  • TUESDAY: Run 2 miles-Run on the sidewalk or road
  • WEDNESDAY: Cross Train -Weight Day
  • THURSDAY: Rest
  • FRIDAY: Walk 1.5 miles -Weight Day
  • SATURDAY: Run 3 miles -Run on a track or flat area
  • SUNDAY: Walk 1.5 miles

WEEK 3

  • MONDAY: Walk 2 miles -Weight Day
  • TUESDAY: Run 3 miles-Run on the sidewalk or road
  • WEDNESDAY: Cross Train -Weight Day
  • THURSDAY: Rest
  • FRIDAY: Walk 2 miles -Weight Day
  • SATURDAY: Run 4 miles -Run on a track or flat area
  • SUNDAY: Walk 2 miles

WEEK 4

  • MONDAY: Run 3 miles-Run on the sidewalk or road -Weight Day
  • TUESDAY: Run 4 miles -Run on a track or flat area
  • WEDNESDAY: Cross Train -Weight Day
  • THURSDAY: Rest
  • FRIDAY: Run 5 miles -Run on the sidewalk or road
  • SATURDAY: Run 3 miles -Run in a hilly area -Weight Day
  • SUNDAY: Walk 2.5 miles

WEEK 5

  • MONDAY: Run 3.5 miles -Run on a track or flat area -Weight Day
  • TUESDAY: Run 3.5 miles-Run on the sidewalk or road
  • WEDNESDAY: Cross Train -Weight Day
  • THURSDAY: Rest
  • FRIDAY: Run 5.5 miles-Run in a hilly area
  • SATURDAY: Run 4 miles -Run on a track or flat area -Weight Day
  • SUNDAY: Walk 3 miles

WEEK 6

  • MONDAY: Run 3.5 miles-Run on the sidewalk or road -Weight Day
  • TUESDAY: Run 4 miles -Run on a track or flat area
  • WEDNESDAY: Cross Train -Weight Day
  • THURSDAY: Rest
  • FRIDAY: Run 4 miles-Run in a hilly area -Weight Day
  • SATURDAY: Run 5.5 miles-Run on the sidewalk or road
  • SUNDAY: Walk 3 miles

WEEK 7

  • MONDAY: Run 4 miles -Run on a track or flat area -Weight Day
  • TUESDAY: Run 5 miles -Run on a track or flat area
  • WEDNESDAY: Cross Train -Weight Day
  • THURSDAY: Rest
  • FRIDAY: Run 4 miles-Run on the sidewalk or road
  • SATURDAY: Run 4 miles-Run in a hilly area -Weight Day
  • SUNDAY: Walk 3 miles

WEEK 8

  • MONDAY: Run 3 miles-Run on the sidewalk or road -Weight Day
  • TUESDAY: Run 4 miles -Run on a track or flat area
  • WEDNESDAY: Cross Train -Weight Day
  • THURSDAY: Rest
  • FRIDAY: Rest
  • SATURDAY: Run 1 miles -Run on a track or flat area
  • SUNDAY: Race Day 5k (3.1 miles)

Good luck on your first 5k race! Hopefully, this workout plan will help you prepare and motivate you to run more 5k races in the future.

Faith & LifestyleNora