Welcome to our 5K Beginner Training Program!

First things, first. How far is a 5K? 3.1 miles! Running a 5K can be so much fun. There are so many 5K races out there that are all about having a good time and celebrating your hard work! We are so excited that you have set your mind on tackling the 5K distance, and hope this training program helps get you across the finish line. This 5K training program is designed for beginner runners, runners who want low mileage during the week, runners who are just getting back into the sport after an injury or time away, and runners who just completed our Couch to 1 Mile program (huge congrats by the way!) and are looking for their next challenge!

This 8 week program starts out assuming you can run 1 mile, and builds from there. It includes a variety of workouts, including run/walk sessions, strength training sessions, distance running sessions, walking sessions and rest days. The last week of the program is a taper week designed to help you maintain the endurance and stamina you have built up over the course of the program, but not totally gas your legs before race day!

This program is flexible. Make it work for your schedule and listen to your body. If you need to move a couple of the workouts around, that is OK! Just remember that run/walk days and distance running days should alternate with rest or walk days to help you recover from your workout. You can also cross train if you prefer - biking, yoga, pilates, swimming are all great workouts!

Before you head out on your first run, make sure you have good running gear. We always recommend going to your local running store to get fitted for the right gear and running shoes. You can also check out our running blog for some of our favorite running shoes!

Running is a journey. It takes time, commitment and patience. Take training one day at a time. Remember that building endurance takes time. Each training day is a brand new day to tackle your goals. If you have a bad day, no sweat! We all have them. Shake it off, and look to the next workout as an opportunity to improve and get one step closer to accomplishing your goals! Be confident that you can do this!

Running should be fun! Celebrate your victories and reward yourself for all of your hard work!

We recommend starting each workout with a 5-10 min. warm up walk to help get your muscles ready to move, and ending with a 5-10 min. cool down walk to help them recover. This is in addition to the workout.

Dynamic stretching during a warm up is important to help make sure your muscles are ready to go, and reduce your risk of injury. Static stretching after any workout will help your muscles recover so they are ready for the next session. Check out our exercise programs page for quick warm up and cool down stretches to include in your routine!

No workout on these days! Rest days are crucial to training. Your muscles and your mind need time to recover so you can perform week after week.

A run/walk session is as simple as it sounds. You simply run for the set time, and then you walk for the set time, and repeat. These run/walk sessions are great for increasing your endurance. The goal is to build stamina and strength over time by alternating running and walking. You should be running until you feel fatigued, and walking until you feel recovered. As the weeks progress, the distance and time you run will increase, and the corresponding distance and time you walk will decrease. You will notice that for many of the weeks, you actually run for a longer duration than you expect to run the 5K - that is the point! You are building up stamina and endurance so that race day seems like a breeze.

Your pace during the run portion of these sessions should be comfortable. You should be able to hold a conversation for the duration of the run. Over time, you might find that your run pace gets faster - that is awesome, lean into it!

Strength training is so important for women runners because it helps prevent injuries, enhance performance, promote better posture and running form, and makes us stronger, more efficient runners. Check out our exercise programs page for 20 min. at-home strength training exercises to include in your routine.

This workout has you running for a set distance, followed by a quick walking break to recover, and a run to the finish. Each week you will run a little bit longer before you receive your walk break. Come race day, you will be ready to run the entire 3.1 miles!

Don’t worry about how fast you are running during this workout. Just cover the distance in the workout. Ideally, your pace while running is conversational. As the weeks progress and you become stronger as a runner, your conversational pace will probably get a bit faster - that is great, but remember, it should still always feel comfortable!

Time on feet is the goal here. Don’t worry about how fast you walk or how many miles you walk. Spending time on your feet is important for building your physical endurance.