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5k for Beginners

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FirstHealth Fitness

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes
Week 1 Rest OR Light Wkout Run Light Workout Rest/Recover Run Long/Slow
Easy Walk X-Training* 5 Min Easy X-Trianing* 5 Min Easy Run/Walk
10 Min Med 10 Min Med 20 Minutes  *X-Training =
5 Min Easy 5 Min Easy  Biking, Water Jogging
Week 2 Rest OR Light Wkout Run Light Workout Rest/Recover Run Long/Slow Strength Training,
Yoga
Easy Walk X-Training* 5 Min Easy X-Training* 5 Min Easy Run/Walk Pilates, Other
10 Min Med 10 Min Med 20 Minutes 
5 Min Easy 5 Min Easy
Week 3 Rest OR Light Wkout Run Light Workout Rest/Recover Run Long/Slow Strength Training
= 
Easy Walk X-Training* 5 Min Easy X-Training* 5 Min Easy Run/Walk 2 Times Per Week 
20 Min Med 20 Min Med 25 Minutes
5 Min Easy 5 Min Easy
Week 4 Rest OR Light Wkout Run Light Workout Rest/Recover Run Long/Slow You may
rearrange 
Easy Walk X-Training* 5 Min Easy X-Training* 5 Min Easy Run/Walk workout to meet your
20 Min Med 20 Min Med 25 Minutes schedule as long
as 
5 Min Easy 5 Min Easy you stay with the
plan!
Week 5  Rest OR Light Wkout Run Light Workout Rest/Recover Run Long/Slow
Easy Walk X-Training* 5 Min Easy X-Training* 5 Min Easy Run/Walk
25 Min Med 25 Min Med 30 Minutes
5 Min Easy 5 Min Easy
Week 6 Rest OR Light Wkout Run Light Workout Rest/Recover Run Long/Slow
Easy Walk X-Training* 5 Min Easy X-Training* 5 Min Easy Run/Walk
25 Min Med 25 Min Med 30 Minutes
5 Min Easy 5 Min Easy
Week 7 Rest OR Light Wkout Run Light Workout Rest/Recover Run Long/Slow
Easy Walk X-Training* 5 Min Easy X-Training* 5 Min Easy Run/Walk
30 Min Med 30 Min Med 30 Minutes
5 Min Easy 5 Min Easy
Week 8 Rest OR Rest/Recover Run Run Rest RACE DAY!!
Easy Walk 5 Min Easy 30 Min Easy
20 Min Med 10 Min Med
5 Min Hard

 

 

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