This plan is geared for someone who has been exercising regularly - at least four times a week - for at least two months, averaging at least nine miles a week with a long run of three miles. Before you start this plan, you should be able to run 30 minutes without stopping. Unless otherwise noted, all runs should be done at an easy pace. This plan was designed by the experts at Runner's World.
Plan Overview
Plan Length: 8 Weeks
Weekly Routine: 4 All About the Run/Walk Method
Weekly Mileage: 10–13 miles
Long Runs: 3 miles-4.5 miles
Quality Workouts: Hills; Fartlek (loosely-structured speedwork that can be done on a track, road, or treadmill.)
Ways to Purchase
This plan is available for purchase via the following two methods:
Runner’s World Go · $2.99/month
The Runner’s World Go iPhone app provides all the tracking tools, expert knowledge, and motivation you need to crush your goal. You can map your runs using your phone and the app—no GPS watch needed—and easily track your progress through the plan. The app also includes training and nutrition advice, along with handy features like weather forecasts and the “what to wear” tool, so you’ll be ready for anything.
TrainingPeaks · $19.99
A Runner’s World plan on TrainingPeaks means you’ll get daily emails with your next workout to keep you on track; the ability to easily upload workouts from one of more than 80 training devices (or the option to record manually); displays that allow you to quickly see your actual workouts compared to to your planned workouts; nutrition tracking to monitor your diet; support and answers on the message boards; and more.
Calendar Snapshot
Here's a sneak peek at what the plan has in store for you. This is week one:
Monday, Day 1 · 1.5 Miles Easy
Welcome to week one of the Beginners 5K plan. Each Monday, you'll get a note about your training for the week ahead. And every day, you'll get an email reminding you about the workout for the day. // As you train, check out the online community at runnersworld.com, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. // Each week, you'll have three short weekday runs and a longer run on the weekend. You'll have one day reserved for rest, and two days that you can use for cross-training or rest, depending on how you feel. // Today, run 1.5 miles at an easy pace. Focus on getting into a rhythm that feels comfortable enough to hold a conversation. If you're huffing and puffing, you're going too fast. By doing most of your runs at this easy pace, you'll build strong legs and lungs without getting injured.
Tuesday, Day 2 · 2 Miles Easy
Today, run 2 miles at an easy pace. // In these first few weeks of training, focus on blending your training into the rhythm of your daily life. Map out some safe, well-lit, traffic-free routes that you can take in a variety of weather conditions. Figure out which times of day are most convenient for you to run.
Wednesday, Day 3 · Rest or Cross-Train
Cross-training–-with cycling, swimming, yoga, exercise class, the elliptical trainer, or the rowing machine–-can play an important role in your overall fitness routine. It gives the muscles you use in walking and running a chance to recover while strengthening other parts of your body, boosting all-around fitness and preventing injuries. Plus, it helps prevent burnout to keep you running nonstop, injury-free. It can take a while to develop the strength and the know-how on any given machine to get a good workout. So make it a regular part of your routine from the beginning. If you wait until you're forced to cross-train because of poor weather or injury, you might not get a good workout.
Thursday, Day 4 · 2 Miles Easy
Run 2 miles at your easy pace today. Many people make the mistake of going out too fast and running out of energy–-or getting hurt-–before they go the distance for the day. To avoid that, try to get into the habit of starting slowly with the idea that you'll finish feeling strong and energetic enough to go longer.
Friday, Day 5 · Rest
It may be tempting to run on rest days, but it's best not to. Give your body a chance to recover from the miles you've logged, and get energized for tomorrow's long run.
Saturday, Day 6 · 3 Miles Easy
Your first long run is 3 miles today. // Weekends are reserved for your longer runs. On these days you'll focus on running farther and building the endurance you need to finish your race feeling strong. Whenever you're pushing your body farther than it's gone before, it's extra important that you start at a pace that feels conservative, so that you have the energy to finish feeling good.
Sunday, Day 7 · Rest or Cross-Train
Cross-train today at an easy effort or take a day of complete rest. Try different kinds of cross-training activities until you find the one that works best for you. Once you find it, stick with it. Once you become more comfortable doing it, you can boost your heart rate and get a good sweat going. Sticking with one activity also makes it easier for you to track your progress and more fairly compare one workout to the next.
Saturday, Day 6 3 Miles Easy training plans. Our experts have designed plans for everything from 5K to the marathon at a variety of skill levels.
