TRAINING FOR YOUR FIRST 5K
A 5K is 5 kilometers (5,000 meters or 3.1 miles). It sounds intimidating, but following something as simple as a step-by-step 9-week training
program can take you from zero to 3.1 miles with ease! Simply choose three days per week and follow workouts 1, 2, and 3. Intersperse fun
activities (swimming, softball, soccer, cross-country skiing, basketball, jumping rope, yoga, etc.) that you enjoy on each of the other days to stay
active to break up the monotony.
Week
1
2
3
4
5
6
7
8
9
Workout 1
5 minute warm-up: brisk walk
Alternate 60 seconds jogging /
90 seconds of walking
Total: 20 minutes
5 minute warm-up: brisk walk
Alternate 90 seconds of jogging /
2 minutes of walking
Total: 20 minutes
5 minute warm-up: brisk walk
Jog .12 mile (or 1.5 min)
Walk .12 mile (or 1.5 min)
Jog .25 mile (or 3 min.)
Walk .25 mile (or 3 min)
x2
Total: Approx. 23 minutes
5 minute warm-up: brisk walk
Jog .25 mile (or 3 min.)
Walk .12 mile (or 1.5 min)
Jog .5 mile (or 5 min.)
Walk .25 mile (or 2.5 min.)
Jog .25 mile (or 3 min.)
Walk .12 mile (or 1.5 min)
Jog .5 mile (or 5 min.)
Total: Approx. 24 minutes
5 minute warm-up: brisk walk
Jog .5 mile (or 5 min.)
Walk .25 mile (or 3 min.)
Jog .5 mile (or 5 min.)
Walk .25 mile (or 3 min.)
Jog .5 mile (or 5 min.)
Total: Approx. 26 minutes
5 minute warm-up: brisk walk
Jog .5 mile (or 5 min.)
Walk .25 mile (or 3 min.)
Jog .75 mile (or 8 min.)
Walk .25 mile (or 3 min.)
Jog .5 mile (or 5 min.)
Total: Approx. 29 minutes
5 minute warm-up: brisk walk
Jog 2.5 miles (or 25 min.)
Total: Approx. 30 minutes
5 minute warm-up: brisk walk
Jog 2.75 miles (or 28 min.)
Total: Approx. 33 minutes
5 minute warm-up: brisk walk
Jog 3 miles (or 30 min.)
Workout 2
5 minute warm-up: brisk walk
Alternate 60 seconds jogging /
90 seconds of walking
Total: 20 minutes
5 minute warm-up: brisk walk
Alternate 90 seconds of jogging /
2 minutes of walking
Total: 20 minutes
5 minute warm-up: brisk walk
Jog .12 mile (or 1.5 min)
Walk .12 mile (or 1.5 min)
Jog .25 mile (or 3 min.)
Walk .25 mile (or 3 min)
x2
Total: Approx. 23 minutes
5 minute warm-up: brisk walk
Jog .25 mile (or 3 min.)
Walk .12 mile (or 1.5 min)
Jog .5 mile (or 5 min.)
Walk .12 mile (or 2.5 min.)
Jog .25 mile (or 3 min.)
Walk .12 mile (or 1.5 min)
Jog .5 mile (or 5 min.)
Total: Approx. 24 minutes
5 minute warm-up: brisk walk
Jog .75 mile (or 8 min.)
Walk .5 mile (or 4 min.)
Jog .75 mile (or 8 min.)
Workout 3
5 minute warm-up: brisk walk
Alternate 60 seconds jogging /
90 seconds of walking
Total: 20 minutes
5 minute warm-up: brisk walk
Alternate 90 seconds of jogging /
2 minutes of walking
Total: 20 minutes
5 minute warm-up: brisk walk
Jog .12 mile (or 1.5 min)
Walk .12 mile (or 1.5 min)
Jog .25 mile (or 3 min.)
Walk .25 mile (or 3 min)
x2
Total: Approx. 23 minutes
5 minute warm-up: brisk walk
Jog .25 mile (or 3 min.)
Walk .12 mile (or 1.5 min)
Jog .5 mile (or 5 min.)
Walk .25 mile (or 2.5 min.)
Jog .25 mile (or 3 min.)
Walk .12 mile (or 1.5 min)
Jog .5 mile (or 5 min.)
Total: Approx. 24 minutes
5 minute warm-up: brisk walk
Jog 2 miles! (or 20 minutes)
Total: Approx. 25 minutes
5 minute warm-up: brisk walk
Jog 1 mile (or 10 min.)
Walk .25 mile (or 3 min.)
Jog 1 mile (or 10 min.)
Total: Approx. 25 minutes
5 minute warm-up: brisk walk
Jog 2.5 miles (or 25 min.)
Total: Approx. 28 minutes
5 minute warm-up: brisk walk
Jog 2.5 miles (or 25 min.)
Total: Approx. 30 minutes
5 minute warm-up: brisk walk
Jog 2.75 miles (or 28 min.)
Total: Approx. 33 minutes
5 minute warm-up: brisk walk
Jog 3 miles (or 30 min.)
Total: Approx. 35 minutes
Total: Approx. 35 minutes
Total: Approx. 30 minutes
5 minute warm-up: brisk walk
Jog 2.5 miles (or 25 min.)
Total: Approx. 30 minutes
5 minute warm-up: brisk walk
Jog 2.75 miles (or 28 min.)
Total: Approx. 33 minutes
Congratulations; final workout!
5 minute warm-up: brisk walk
Jog 3 miles (or 30 min.)
Total: Approx. 35 minutes