A Workout Plan to Help You Run Your First 5K


Several runners on Life Fitness treadmills in a health club

Despite the smattering of rough weather in some parts of the United States, spring is right around the corner (trust us). And that means the road race season is too.

Don’t think that running in your friendly local 5K race is out of reach regardless of your level of fitness. You don’t have to be an avid runner to participate and with a few weeks of training you should be ready to go.

The short, and usually casual, 3.1-mile runs are a great way to get into running. The only real competition is against the time you’re hoping to beat, and running these short races can become a habit. One fun 5K can lead to another, which can eventually become a 10K, which can lead to a half marathon and even the granddaddy of them all—the marathon.

Running is all about small steps. This nine-week training schedule should get you started in the right direction. It begins with more walking than running, and ends with a big improvement in your cardiovascular strength. (Note: Consult with a physician before beginning any training program.)

9-Week 5K Training Schedule

Complete each of these workouts three times per week.

  • Week 1 – Jog for 60 seconds, walk for 90 seconds (20 minutes total)
  • Week 2 – Jog for 90 seconds, walk for 2 minutes (20 minutes total)
  • Week 3 – Jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes (repeat twice)
  • Week 4 – Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2.5 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes
  • Week 5 – Jog 5 minutes, walk 3 minutes, jog 5 minutes, walk 3 minutes, jog 5 minutes (try jogging 20 minutes straight during your third workout of week 5)
  • Week 6 – Jog 5 minutes, walk 3 minutes, jog 8 minutes, walk 3 minutes, jog 5 minutes (try jogging 22 minutes straight during your third workout of week 6)
  • Week 7 – Jog 25 minutes
  • Week 8 – Jog 28 minutes 
  • Week 9 – Jog 30 minutes
cardio training
running plans
5K runs


Plain text

  • No HTML tags allowed.
  • Web page addresses and e-mail addresses turn into links automatically.
  • Lines and paragraphs break automatically.


Are you looking for your local commercial or home equipment distributor?