5K Training Planner

We are challenging you to train for a 5K.

If you are just beginning, we have a 6-week training program to help you get started. This training program is designed to allow you to comfortably finish a 5K. It assumes that you have no major health problems, are in reasonably good shape, and have done at least some walking or jogging. Keep in mind that this program is general in nature, but we do have different levels of difficulty. Download our 5k Training Guide for more details. Feel free to make adjustments in order to accommodate scheduling conflicts, individual goals, and rate of improvement.
On days that are designated “Rest”, feel free to cross train. Cross training includes strength training, biking, swimming, hiking, walking your dog, etc. Be creative with the activities you choose. Just be sure to give your body the rest that it needs.
Remember that every run (unless otherwise specified) in this 6-week schedule should be a steady run, done at an effort that has you breathing “comfortably hard”. Enjoy each run, feel yourself getting stronger and leaner, and be proud of what you’re doing.