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Running a 5K is an excellent goal if you've never raced before. Don't look at it to win, but to stay motivated and committed to your running plan and staying healthy. A 5K is 3.1 miles and there is usually one almost every weekend. Get connected with a local running store and/or magazine for dates and registration information. Below is a 10-week training schedule to get you ready for the 5K.
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Week 1 - Stretch Before & After Monday REST DAY Tuesday 15 minutes walking Wednesday REST DAY Thursday 20 minutes walking Friday REST DAY Saturday walk 10 minutes, run 5 minutes, walk 5 minutes Sunday walk 10 minutes, run 10 minutes Week 2 - Make Sure You have Proper Shoes Monday REST DAY Tuesday walk 10 minutes, run 10 minutes Wednesday REST DAY Thursday walk 10 minutes, run 10 minutes Friday REST DAY Saturday walk 10 minutes, run 10 minutes, walk 5 minutes Sunday run 10 minutes, run 10 minutes Week 3 - Be Patient with Yourself Monday REST DAY Tuesday run 10 minutes, walk 10 minutes Wednesday REST DAY Thursday run 15 minutes, walk 5 minutes Friday REST DAY Saturday run 10 minutes, walk 5 minutes, run 10 minutes Sunday run 10 minutes, walk 5 minutes, run 5 minutes Week 4 - Stay Consistent & Committed Monday REST DAY Tuesday run 15 minutes, walk 5 minutes Wednesday REST DAY Thursday run 15 minutes, walk 5 minutes Friday REST DAY Saturday walk 10 minutes, run 10 minutes, walk 5 minutes Sunday run 15 minutes, walk 10 minutes Week 5 - Work the Plan Monday REST DAY Tuesday run 15 minutes, walk 10minutes Wednesday REST DAY Thursday run 15 minutes, walk 5 minutes, run 5 minutes Friday REST DAY Saturday run 10 minutes, walk 5 minutes, run 10 minutes Sunday run 20 minutes, walk 10 minutes Week 6 - Nutrition is Important Too Monday REST DAY Tuesday run 20 minutes Wednesday REST DAY Thursday run 20 minutes Friday REST DAY Saturday run 15 minutes, walk 5 minutes, run 10 minutes Sunday run 20 minutes, walk 10 minutes Week 7 - Don't Forget to Rest Monday REST DAY Tuesday run 20 minutes Wednesday REST DAY Thursday run 25 minutes Friday REST DAY Saturday run 15 minutes, walk 5 minutes, run 15 minutes, walk 5 minutes Sunday run 20 minutes, walk 10 minutes, run 10 minutes Week 8 - Pay Attention to Your Breathing Monday REST DAY Tuesday run 25 minutes Wednesday REST DAY Thursday run 20 minutes, walk 5 minutes, run 5 minutes Friday REST DAY Saturday walk 20 minutes, run 10 minutes, walk 10 minutes Sunday run 30 minutes, walk 10 minutes Week 9 - Stay Motivated Monday REST DAY Tuesday run 30 minutes Wednesday REST DAY Thursday run 30 minutes Friday REST DAY Saturday walk 30 minutes, run 5 minutes, walk 10 minutes Sunday run 35 minutes, walk 5 minutes Week 10 - Finish Strong Monday REST DAY Tuesday run 30 minutes Wednesday REST DAY Thursday run 20 minutes, walk 10 minutes Friday REST DAY Saturday 5K RACE DAY!!! 
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