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5K run: 7-week training schedule for beginners
By Mayo Clinic staffAre you thinking about participating in a 5K (kilometer) run? Preparing for a race is a great way to add challenge to your fitness routine.
A 5K run is 3.1 miles. To prepare for the run, consider using this 7-week training schedule, created by Olympian Jeff Galloway. If you prefer a slower pace, substitute walking for running. On days in which you choose between resting and walking, the length of the walk is up to you.
7-week training schedule
| Week 1 | On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds. | |||||
|---|---|---|---|---|---|---|
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Run/walk 30 minutes | Walk 30 minutes | Run/walk 30 minutes | Walk 30 minutes | Rest | Run/walk 3 miles (4.8 km) | Rest/ walk |
| Week 2 | On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds. | |||||
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Run/walk 30 minutes | Walk 30 minutes | Run/walk 30 minutes | Walk 30 minutes | Rest | Run/walk 3.5 miles (5.6 km) | Rest/ walk |
| Week 3 | On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds. | |||||
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Run/walk 30 minutes | Walk 30 minutes | Run/walk 30 minutes | Walk 30 minutes | Rest | Run/walk 2 miles (3.2 km) with Magic Mile* | Rest/ walk |
| Week 4 | On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds. | |||||
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Run/walk 30 minutes | Walk 30 minutes | Run/walk 30 minutes | Walk 30 minutes | Rest | Run/walk 4 miles (6.4 km) | Rest/ walk |
| Week 5 | On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds. | |||||
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Run/walk 30 minutes | Walk 30 minutes | Run/walk 30 minutes | Walk 30 minutes | Rest | Run/walk 2 miles (3.2 km) with Magic Mile* | Rest/ walk |
| Week 6 | On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds. | |||||
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Run/walk 30 minutes | Walk 30 minutes | Run/walk 30 minutes | Walk 30 minutes | Rest | Run/walk 4.5 miles (7.2 km) | Rest/ walk |
| Week 7 | On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds. | |||||
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Run/walk 30 minutes | Walk 30 minutes | Run/walk 30 minutes | Walk 30 minutes | Rest | 5K run | Rest/ walk |
Credit: Galloway, J. Jeff Galloway's 5K/10K Running. Aachen, Germany: Meyer & Meyer Sport; 2008:38. Used with permission.
*The Magic Mile is a training tool designed to help you find a realistic race pace. On the first Magic Mile, warm up as usual — then run or walk one mile (1,600 meters) slightly faster than your normal pace. Time your one-mile run/walk with a stopwatch. Run or walk easily the rest of the distance assigned for the day. On each successive Magic Mile, warm up as usual — then try to beat your previous one-mile run/walk time. Your 5K race pace should be one to two minutes slower than your fastest Magic Mile time.
Printable training schedule (PDF file requiring Adobe Reader)
- Galloway J. Galloway's 5K/10K Running. Aachen, Germany: Meyer & Meyer Sport; 2008:38.
