12 Week 5K Training Plan

5K runs are becoming increasingly popular around the country, whether for charity or competition. Some might be apprehensive about embarking on their first 5K, but worry not. This training plan will get you ready for a 5K in only 12 weeks.


This 12-week plan features three conditioning workouts per week, supplemented by two strength training workouts. Combine them and you will build the endurance needed to complete a 5K and develop the strength you need to stay healthy throughout your training and during the race.

Guidelines

  • If you can't hold a conversation when running, you are going too hard
  • Perform 2 sets of 12-15 reps for each strength exercise unless otherwise specified
  • Complete the same strength exercises each scheduled day 

 

  • Start with a dynamic warm-up to activate your hips, legs and back
  • ST = Strength Training
  • Fartlek = Repeated cycles of slow jogging for one minute followed by 30-second sprints
  • LSD (Long-Slow Distance) = slower than your normal pace 

 

Schedule

Week 1: Monday, .25 miles; Tuesday, ST; Wed, .25 miles; Thursday, ST; Sat, .5 mile LSD 

Week 2: Monday, .25 miles; Tuesday, ST; Wed, .5 miles; Thursday, ST; Sat, .5 miles LSD 

Week 3: Monday, .25 miles; Tuesday, ST; Wed, .5 miles Fartlek; Thurs, ST; Sat, .75 miles LSD 

Week 4: Monday, .25 miles; Tuesday, ST; Wed, .5 miles Fartlek; Thurs, ST; Sat, .75 miles LSD 

Week 5: Monday, .5 miles; Tuesday, ST; Wed, .5 miles; Thursday, ST; Sat, 1 mile LSD 

Week 6: Monday, .5 miles; Tuesday, ST; Wed, .75 miles Fartlek; Thurs, ST; Sat, 1.25 mile LSD 

Week 7: Monday, .75 miles; Tues, ST; Wed, .75 miles Fartlek; Thurs, ST; Sat, 1.25 miles LSD 

Week 8: Monday, .75 miles; Tuesday, ST; Wed, 1 mile LSD; Thursday, ST; Sat, 1.5 miles LSD 

Week 9: Monday, 1 mile; Tuesday, ST; Wed, 1 mile Fartlek; Thursday, ST; Sat, 1.5 miles LSD 

Week 10: Monday, 1 mile; Tuesday, ST; Wed, 1 mile Fartlek; Thursday, ST Sat, 2 miles LSD 

Week 11: Monday, 1.25 miles; Tuesday, ST; Wed, 1.5 miles; Thursday, ST; Sat, 2.5 mile LSD 

Week 12: Monday, 1.25 miles; Tuesday, ST; Wed, 1.5 miles; Thursday, ST; Sat, 3 miles LSD 

Race Week: Monday, .5 miles; Tuesday, ST; Wed, 1 mile; Sat, 5K Race


Strength Workout

Plank - 2x30 seconds
Side Plank - 2x30 seconds each side
Glute Bridge
Swimmers
Physioball Hamstring Curls
Single-Arm, Single-Leg Rows
Single-Arm DB Bench
Push-Ups
Foam Roll - 30 seconds each muscle group

Following this workout will help you successfully complete your first 5K. You might not finish first, but this shouldn't be a concern. Your goal should be to simply finish the race.