Running plans for beginners 5k

Are you ready to train to run your first 5 km? Here you get a simple and flexible training program for 5k that makes you well prepared for the distance.

How much do you have to train to be able to participate in a 5k race? Most people in reasonable shape will be able to run 5 km without a lot of training. They will have sore muscles for a few days, but they recover well after the race. But once you have decided to run 5 km, you can just as quickly be as well prepared as possible. A training program for beginners who will run 5 km will be of great help. You may be surprised at how big a difference it will be to have a specific goal to train towards, rather than preparing randomly. When you train without goals and meaning, it will not make any difference whether you lose a workout or two. If you lose a lot of training sessions, it will inevitably affect your result of 5 km, your ability to keep a high pace. If you follow the 8-week training program below, it will make you complete 5 km in a good way.

8-week training program for 5k

The intensity of the running training in the training program will vary in intensity, depending on which exercise you complete.

  • Easy running and long easy runs are carried out in zones 1-2
  • Fartlek alternates between zone 1-2 in the easy part of the run and zone 3 in detail with higher intensity.
  • Interval training is carried out in zone 4. The higher the pace, the shorter the distance.
  • Fast long runs can be run in zone 3
  • Downhill training is performed with an intensity corresponding to zone 4.

Week 1

Monday

Easy running for 35 minutes. 5 × 20 seconds speed increase at the end.

Wednesday

Speed ​​game. Run easy for 15 minutes as a warm-up. Perform a 6 × 1-minute fartlek, with an easy jog for 1 minute between each interval. Jog down for 10 minutes in the end.

Friday

Easy running for 45 minutes.

Sunday

Easy long runs for 60 minutes.

Week 2

Monday

Short intervals, 200 meters. Start with gentle heating for 15 minutes. Perform 8 × 200-meter intervals, with 100 meters of active rest in walking between each interval—cooldown 10 minutes in the end.

Wednesday

Easy running for 30 minutes.

Friday

Tempo training. Warm-up for 15 minutes. Complete a 2 × 4 minute pace with the speed you intend to keep during the 5 km race—a 2-minute break between each interval. Jog down for 10 minutes in the end.

Sunday

Easy long run for 60 minutes.

Week 3

Monday

Short intervals, 400 meters. Warm-up for 15 minutes. Run 5 × 400-meter intervals, with a 1-minute break between each interval. Cool down for 10 minutes in the end.

Wednesday

Easy running for 45 minutes. Finish with 5 speed increases.

Friday

Downhill training. Warm-up for 15 minutes. Perform 6 × 100-meter intervals uphill. Easy jog down as a “break” between each ground interval. Start the next interval as soon as you are down.

Sunday

Easy long run for 65 minutes.

Week 4

Monday

Three-part progressive running. Easy warm-up for 10 minutes, which is the easy part of the progressive run. Increase the speed to a pace corresponding to zone 2-3 for the next 10 minutes. Finish with 10 minutes of running in zone 3. Jog down 10 minutes in the end. This session should not be too hard!

Wednesday

Easy running for 40 minutes.

Friday

Long interval, 800 meters. Warm-up for 15 minutes. Run 4 × 800-meter intervals, with a 2-minute break between each interval. Cool down for 10 minutes in the end.

Sunday

Fast long run for 70 minutes. Finish with 5 short ascents in the last 10 minutes of the long run,

Week 5

Monday

Short interval, 400 meters. Warm-up for 15 minutes. Then run 7 × 400-meter intervals, with a 1-minute break between each interval.

Wednesday

Easy running for 40 minutes.

Friday

Tempo training. Warm-up for 15 minutes. Then run a 2 × 5 minute pace, with a 2-minute break between each pacing interval. Jog down for 10 minutes in the end.

Sunday

Easy long run for 70 minutes.

Week 6

Monday

Short intervals. Warm-up for 15 minutes. Run 10 × 200 meters, with a 45-second break. Cool down for 10 minutes in the end.

Wednesday

Easy running for 45 minutes.

Friday

Downhill training. Warm-up for 15 minutes. Run 10 × 100 meter intervals uphill. Jogging breaks down the hill again. Jog down for 10 minutes in the end.

Sunday

Easy long run 75 minutes.

Week 7

Monday

Short interval, 400 meters. Warm-up for 15 minutes. Then run 8 × 400-meter intervals, with a 90-second break between each interval.

Wednesday

Easy running for 30 minutes.

Friday

Three-part progressive running. Easy running for 15 minutes, which is the easy part. Then run 15 minutes in zone 2-3, and finish with 15 minutes in the upper part of zone 3. 10 minutes to jog down finally.

Sunday

Easy long run for 75 minutes.

Week 8

Monday

Tempo training. Warm-up for 15 minutes. Run 2 × 3-minute pace intervals, with a 3-minute break between each interval. Cooldown 10 minutes in the end. Make sure this workout does not get too hard!

Wednesday

Easy running for 20 minutes. Finish with 5-speed increases.

Friday

Warm-up for 15 minutes. Run 3 × 200-meter intervals, with a 2-minute break between each.

Saturday

5 km race. Have a steady pace throughout the race. Let the speed come to you.

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