How to train for 5K run

The 5K run called different names such as 5km, 5K road run or 5K road race. The difference between the road run and track run is that on the track (Athletics) used meter instead of km therefore 5000m (meter). 

The 5K road run is the most desirable running distance for novices or infrequent runners when they sign up for an event such as charity run because it is easy to complete without endurance training.

How to train

WEEK 1

MONDAY   RUN 1 MIN / WALK 1 MIN   REPEAT 5-7 TIMES

TUESDAY  25-30 MIN WALK 

WEDNESDAY OFF

THURSDAY RUN 3-4 MIN / WALK 2 MIN REPEAT 5-7 TIMES

FRIDAY  25-30 MIN WALK

SATURDAY OFF

SUNDAY   RUN 4-5 MIN / WALK 2 MIN REPEAT 5-7 TIMES

WEEK 2

MONDAY  RUN 5-6 MIN / WALK 2 MIN REPEAT 5-7 TIMES

TUESDAY OFF

WEDNESDAY  RUN 6-7 MIN / WALK 2 MIN REPEAT 5-7 TIMES

THURSDAY   WALK 30-35 MIN

FRIDAY   OFF

SATURDAY RUN 7-8 MIN / WALK 2 MIN REPEAT 5-6 TIMES

SUNDAY WALK 30-35 MIN

WEEK 3

MONDAY  OFF

TUESDAY   RUN 8-10 MIN / WALK 1 MIN REPEAT 3-4 TIMES

WEDNESDAY  WALK 35 -40 MIN

THURSDAY  OFF

FRIDAY     RUN 12-15 MIN / WALK 1 MIN REPEAT 2-3 TIMES

SATURDAY WALK 35 -40 MIN

SUNDAY   OFF

WEEK 4

MONDAY  RUN 20 MIN

TUESDAY  OFF

WEDNESDAY RUN 20 MIN

THURSDAY  OFF

FRIDAY RUN 20 MIN

SATURDAY WALK 35-40 MIN

SUNDAY  OFF

WEEK 5

MONDAY  RUN 20-25 MIN

TUESDAY  WALK 35-40 MIN

WEDNESDAY  OFF

THURSDAY RUN 25-30 MIN

FRIDAY  WALK 35-40 MIN

SATURDAY OFF

SUNDAY RUN 25-30 MIN

WEEK 6

MONDAY RUN 25-30 MIN

TUESDAY WALK 35-40 MIN

WEDNESDAY OFF

THURSDAY RUN 30-35 MIN

FRIDAY WALK 35-40 MIN

SATURDAY OFF

SUNDAY  RUN 25-30 MIN 

This six weeks programme guides you through when you would like to start preparing for a 5K events or start a training regime. Make sure you give a couple of days full recovery before the day of the event.

Please note that this programme is for beginners.