Beginners 5k Training

Created by stephenb

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Tagged as: cardio1

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4 Workouts / 2 Exercises

100% Cardio / 0% Strength Training

Workout Program Description

This is a 8 week training schedule for an absolute beginner wishing to run a 5k. No prior running experience is necessary.

This program assumes that you are in moderate shape (able to easily walk a mile at a brisk pace), and are able to run 3 days a week. Schedule the program so that you will have at least a few days rest between the final training run and the 5k.



During the first 2 weeks you should run a total of 6 times. Begin slow and then build up as your endurance improves. Try starting out jogging/walking about 3/4 of a mile, and build up to jogging 1.5 miles.

View Workout Details

Small Walking
0.75 mi
Briskly walking over a long distance can be a great cardiovascular workout (more so than most people think). The health benefits are the same as running/jogging, but less stress is placed on the legs ...

Small Running
1.5 mi
Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered...


What People are Saying


Weight Loss

Anyone completed this programme?? can you tell me if you lost much weight?? I am running for 5/6 months and havent lost any weight...

Created over 5 years ago by jdarbey


My choice

I chose this workout because I will soon be doing the Pat Tillman run and want to be able to do more than just walk it. Currently I walk very briskly, so I don't think this will be a shock to my system. I want to be able to keep up with my teanage boys during the race and perhaps join them in other marathons.

Created over 5 years ago by Llourias


This shouldn't be that difficult...I got out of the Air Force and 1.5 miles is a mandatory thing 3 times a week.

Created over 5 years ago by ms3872


Will begin 2/28

I had surgery on 12/21/09 and can't start strenuous exercise again until the end of January. It will take me about a month to be ready to start this program but I'm really looking forward to it. My goal is to run a 10k by the end of the year. At my age I'm afraid that will be the soonest I can do it. I became very inspired to run because I read, "Born to Run." If you haven't read it, it is a must read. Incredible story and so eye opening.

Created over 6 years ago by carolyncmartin


Hoping to start this and continue it ! I have to before my self esteem is all the way down :(

Created over 6 years ago by ilikeflightboys


Never jogged before...

So im gonna give this a shot.. does anyone know if this is a good fat burning program? should I combine it with some weight lifting?

Created over 6 years ago by javiero


New year program!

I'm starting on the 1st of january 2010!

Created over 6 years ago by Mygoalisthin


Go me!!

I'm excited about starting this tomorrow. Just had a baby 3 months ago and need to loose some extra weight that won't budge!

Created over 6 years ago by jenfarr04


i did a program a little more intense than this one, took 5 weeks. Ran my first 5k last sunday

Created over 6 years ago by juangq


Entered my first 5K

I entered my first 5K. It will be in 2 weeks. I started working out 4-5 times a week (general cardio) about 2 months ago. I haven't run AT ALL but I've been walking & on the elliptical. My goal is to finish in under an hour.

Created over 6 years ago by dorear


Starting today!

Going to start today after work! Go Me!!! :) Good luck everyone

Created over 6 years ago by aburke83


Im determined.

Just joined and I start tomorrow. Im really looking forward to getting in better shape.

Created over 6 years ago by theadosie



on week 7 doing great this was hard first 3 weeks

Created over 6 years ago by paul88


I WILL do this

I just joined this group, and I will start the program tomorrow. I have big plans for myself! And this program is going to help me.

Created over 6 years ago by mopoke


New Beginning

I've recently gained back about 25lbs and I haven't had the motivation to get back out and lose it. I hope I can find the motivation here. Starts today!

Created over 6 years ago by jfogal


Starting tomorrow

Just joined Gyminee. I always wanted to run 5k, hope this program works out

Created over 6 years ago by vamana


My week 1 day 1

Walked three miles tonight.

Created over 6 years ago by eirun


How to submit your progress for this as well as ch

So, I'm doing this workout and also doing a challenge for Run 100 miles. How can I enter my data in so that it counts for my progress in this program as well as my 100 miles challenge, without creating two submissions (thus doubling what I actually ran)?

Created over 6 years ago by IzzyBromanski


how to map out distance

I usually run for time, but if it's distance i'm looking for i find that google earth works amazingly well. Basically, find a landmark, use the ruler tool, plot your path, then run to it.

Created over 6 years ago by dmalooly


Why I choose this program

I've been doing cardio for 3 months now and I like having a program that tells me how far to run and walk. I hope this works, I start tomorrow!

Created over 6 years ago by Cait165


Hey guys just wondering what is the best way to map out how far 1.5 mi. or so (depending on the goal) is?

Created over 6 years ago by Tomovasky


This program tells you how far you should walk and how far you should run for each week. It is to help a beginning such as myself, whom has a small motivation to run. I'm more of a walker because I always want to bring my 6lb dog.. but she can't keep up with me on my runs. I hope this encourages me to start out slow and get outside and run while the weather is nice. I don't see myself running 3 miles a day, but maybe I can prove myself otherwise.

Created over 6 years ago by danigiiirl


Beginners 5k

I joined this exercise to help motivate myself to jog more. I really don't enjoy jogging, but thought I would give another chance. I like the pace.

Created over 6 years ago by seggen


Weeks 1-2

To be honest, I'm not a big fan of this method. When I first started running, I was logging miles as well and it made running worse. If your starting out as a beginner, it is best to run for time rather than miles. Time is easier to keep track of and it made running easier for me. If you really want to get a lot of good information, I suggest "Runner's World Complete Book of Running"

Created over 7 years ago by daniboiy


Weeks 1-2

I guess I'm one of those people that need more details - but for the first two weeks do I just walk only for .75 miles, at a brisk pace? OR, do I need to get 6 1.5 mile runs in? It seems that the description for weeks 1-2 are saying both...but not very clear...can anyone clarify?

Created over 7 years ago by Erinh


I felt really bad cos I only jogged 4 times last week, and then I read the total of 6 times was for the first 2 weeks which was a relief. However, I still plan on jogging every night this week :)

Created over 7 years ago by roospy


Beginning Running

I use to love to jog and I still do, but I haven't done it in a long time. I'm looking forward starting this program and getting back to it.

Created over 7 years ago by sab0069


Oh yeah!

Now I wouldn't consider myself a couch potato on a regular basis per say…but let’s face it! The holidays are coming up, and I can totally see myself taking a break from my routine and you know what happens after not working out for a week or two. So this could get me back in shape if I for any reason I'm not doing well on the cardio.

Created over 7 years ago by Brothuhv84


Finish Line 5K

Hello! I just competed in my first 5K and it was amazing! I ran in the Finish Line 500 5K which was held in Indianapolis just an hour after the Mini. I was really nervous leading up to it, but all of the stuff that I'd read about race day was time was faster than it usually was (even on my best practice days) and I beat my goal by almost a minute and a half. I am ready to go out and run more 5K's to work my way up to run the mini next year. :)

Created over 7 years ago by nickolehuffman