Beginner 5K Training Plan

“The advice I have for beginners is the same philosophy that I have for runners of all levels of experience and ability – consistency, a sane approach, moderation and making your running an enjoyable, rather than dreaded, part of your life.” – Bill Rodgers

The Beginner 5K training plan is designed for new runners who want to successfully run a 5K race. The focus of this plan is on a combination of easy runs, longer distance runs, rest days, and optional cross-training.

I have designed this plan as 10-weeks in length and it features four days per week of running. Each running session is based on time instead of distance, leading to a reduced risk of injury and a more enjoyable experience. As the plan progresses, the total running time of each session will increase.

For the Beginner 5K plan, I include optional cross-training workouts.  These cross-training workouts allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.

Individuals will want to choose this plan if they have been running regularly 2 to 3 times per week for at least 20 to 30-minutes each time.  If you are currently running less, that is okay!  You may want to consider starting with a 5K Run-Walk training plan to build fitness up to this Beginner 5K plan.

Beginner 5K Running Plan at a glance:

  • Length: 10 weeks
  • Typical Week: 4 Day Run, 2 Day Cross Train, 1 Day Rest
  • Longest Workout: 50 Minutes
  • PDF: Easily download your running plan from our training plan library
  • Final Surge: Track your progress using your device, receive daily workout notifications, drag and drop calendar for easy modifications, lifetime access to the plan, and more!

How Do I Get Started?

Purchase our beginner 5k running plan on Final Surge for a one-time fee of $11.99 per plan here. Digitally track your progress from start to finish of the training program.

  • Sync workouts across devices
  • Daily reminders of workouts and activities
  • Analyze workout and target zone details
  • Compatible with Garmin, Strava, Polar, TrainerRoad, MapMyRun, Wahoo, Stryd, and more.
Purchase on Final Surge

Beginner 5K Training Plan Terminology

The terms in the Beginner 5K plan are defined inside the purchased plan, but let me define them for you here as well.

Warm-Up: Run/Walk for 5 to 10 minutes at an easy effort before every workout (run days and cross-training days). A proper warm-up will help to gradually increase heart rate, improve circulation, loosen up muscles, and prepare you for the days workout.

Cool-Down: Run/Walk for 5 to 10 minutes at an easy effort after every workout (run days and cross-training days). A proper cool-down will help gradually bring your heart rate and breathing back down to normal levels after the days workout.

Perceived Effort: A way to rate your effort level based on your feelings about the level of intensity on a scale of 1 to 10. A 1 is considered ‘At Rest’ and a 10 is considered “An All Out Effort.” Use this scale in combination with Pace and Heart Rate to stay in the correct intensity level shown in the training schedule for a given day.

Heart Rate: If you have access to a heart rate monitor then use this device to stay in the correct range and intensity level shown in the training schedule for a given day.

Cross-Training: Include activities other than running and walking in your training plan. If you are completely new to exercise, then you may want to wait until weeks 4 or 5 to add in cross-training workouts. If you are already active 3 to 4 days per week, then start the cross-training as scheduled in the plan. Examples of activities for cross-training may include cycling, elliptical, rowing, strength training, swimming, or yoga. Cross-training will help to reduce the impact on your body and reduce the risk of injury from running. Cross-training can also speed up recovery time between running workouts. If you are ever feeling to fatigued or sore from running, then you may want to consider taking an occasional cross-training day as an extra day of rest.

Strength Training: A form of cross-training, strength training can be a great way to increase lean muscle and boost metabolism while at rest. Strength training can be completed using body-weight, free-weights, resistance bands, weight machines, or classes such as Pilates, Yoga, or Cross-Fit. Include exercises for upper body, core, back, and lower body. Warm-up with a run/walk for 5 to 10 minutes. If you are new to strength training, then start with 1 set of each exercise for 12-15 repetitions. The goal is to work your muscles to fatigue or until you can no longer maintain proper form during the exercise. Continue with 1 set of each exercise for weeks 1 through 3, then progress gradually over a few weeks to 2-4 sets of each exercise for 8-15 repetitions.

Flexibility: Stretch lightly after every warm-up and cool-down period. Stretching will help improve flexibility, increase circulation, speed up recovery, and reduce the risk of injury.

Easy Effort: Easy pace/effort is considered at or slightly above what you can maintain a conversation, 65-75% of maximum heart rate, and 6-7 on the Perceived Effort scale.

Adaptability: Don’t be afraid to move the workouts from day to day and week to week. This training plan is merely a guide to help you complete a 5K. Be consistent with your training, and the overall details won’t matter. Listen to your body and progress as your fitness allows you to progress.

Training Plan Structure

The following 5k beginner running schedule preview is only a guide. You will find more information on 5k training in the downloadable file or Final Surge Training Calendar.

Above is a preview of a training plan intended to serve as an educational tool and not to prescribe specific actions for any specific individual. The training plan preview does not include a complete explanation of what should be done on each training day. Before beginning, this or any other fitness program, be sure to consult with your physician or other health care provider to determine if the program is right for you or if there are any health concerns to be aware of.