Running a 5K can add a fun level of challenge to your workout program. Don’t be daunted by the distance, a 5K is a manageable 3.1 miles. A 5K run is a great option for new runners who are looking to take their training to the next level. Building up your aerobic base takes time and dedication, but you can prepare for a 5K run in no time. 

If you’re local to the Memphis area, a 5K race to keep on your radar this fall is the 2019 Komen Memphis Race for the Cure on Saturday, October 26, 2019. Starting your training at the right time, and sticking to the right program, will have you race ready when October rolls around. 

Using a 5K training schedule

Olympain Jeff Galloway created a 5K run training schedule that’s tailored for beginners and the most advanced runner. This 7-week schedule incorporates a mix of running, walking and resting to help reduce the risk of injury, while still improving your overall running time. If running a 5K isn’t for you, this plan is also suited for those who prefer to walk.

The following schedule will lead you right up to race day:

Week 1

On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.

• Monday: Run/walk 30 minutes
• Tuesday: Walk 30 minutes
• Wednesday: Run/walk 30 minutes
• Thursday: Walk 30 minutes
• Friday: Rest
• Saturday: Run/walk 3 miles
• Sunday: Rest or walk

Week 2

On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.

• Monday: Run/walk 30 minutes
• Tuesday: Walk 30 minutes
• Wednesday: Run/walk 30 minutes
• Thursday: Walk 30 minutes
• Friday: Rest
• Saturday: Run/walk 3.5 miles
• Sunday: Rest or walk

Week 3

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

• Monday: Run/walk 30 minutes
• Tuesday: Walk 30 minutes
• Wednesday: Run/walk 30 minutes
• Thursday: Walk 30 minutes
• Friday: Rest
• Saturday: Run/walk 2 miles with Magic Mile*
• Sunday: Rest or walk

Week 4

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

• Monday: Run/walk 30 minutes
• Tuesday: Walk 30 minutes
• Wednesday: Run/walk 30 minutes
• Thursday: Walk 30 minutes
• Friday: Rest
• Saturday: Run/walk 4 miles
• Sunday: Rest or walk

Week 5

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.

• Monday: Run/walk 30 minutes
• Tuesday: Walk 30 minutes
• Wednesday: Run/walk 30 minutes
• Thursday: Walk 30 minutes
• Friday: Rest
• Saturday: Run/walk 2 miles with Magic Mile*
• Sunday: Rest or walk

Week 6

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.

• Monday: Run/walk 30 minutes
• Tuesday: Walk 30 minutes
• Wednesday: Run/walk 30 minutes
• Thursday: Walk 30 minutes
• Friday: Rest
• Saturday: Run/walk 4.5 miles
• Sunday: Rest or walk

Week 7

On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.

• Monday: Run/walk 30 minutes
• Tuesday: Walk 30 minutes
• Wednesday: Run/walk 30 minutes
• Thursday: Walk 30 minutes
• Friday: Rest
• Saturday: 5K race day
• Sunday: Rest or walk

It’s important to check with your doctor before you start a new training plan. Schedule an appointment at Campbell Clinic today to make sure this program is right for you. 

*The Magic Mile is a training tool designed to help you find a realistic race pace. On the first Magic Mile, warm up as usual and then run or walk 1 mile slightly faster than your normal pace. Time your 1-mile run/walk with a stopwatch. Run or walk the rest of the distance assigned for the day. On each successive Magic Mile, warm up as usual, and then try to beat your previous 1-mile run/walk time. Your 5K race pace should be about one to two minutes slower than your fastest Magic Mile time.

This post was adapted from an article shared by Mayo Clinic. 

Newsletter: