Skip to main content

5k Training Plan

I have had several people recently express interest in doing a 5k. If you are thinking about making health and fitness a goal in your life running is a great place to start. Perhaps at this time you are just fit enough to walk this plan can be helpful to you as well. I have noticed that the key for me during any training schedule is to be consistent. There are always set rest days and set run days and I really enjoy the routine. I enjoy training so much so that as soon as one event is done I need to find another one to train for. I can quickly get caught up in trying to do exactly what the plan says but in all honesty I just need to be consistent. If you research running training plans most will suggest saving your longer workouts for the weekend when most people have more time. If your schedule is different you can simply change the plan to fit your needs.

If you have a smart phone it will be really helpful if you download an app to track your distance. I would recommend Runkeeper, Stava or Runtastic. When I started running  I used Runtastic all the time but later found out more people used Runkeeper so I switched to that. The two programs were very similar. I now use Stava because my Tomtom watch will upload the data to my Stava account.

You will notice on my plan that I say walk/run. What I mean is if you are feeling good run but listen to your body and if running is not an option just yet walk. I remember when I was starting out I would do both. Id walk for a quarter mile then run a quarter mile until I was feeling good to run an entire mile. Also I need to add that before I was running I walked 3 times a week for 45-60 minutes each time for several months. Just remember when you are out there walking to try and walk briskly if your body allows.

5K Training Plan
(Printable Version)

You should always try and finish you workouts with a cool down walk and then a nice stretch.
I also strongly suggest that you wear a running sneaker. When I got serious about running a close friend of mine told me get shoes to wear only for running and to take good care of them. Untie them each time you take them off and retie them when you put them back on.

I really hope you enjoy this training plan. You know yourself best and it is really important to not only train our bodies but to train our minds. We will have good days in training and bad days but if we are consistent and determined we will get to cross that finish line.


Popular posts from this blog

What to Pack for a Ragnar Trail Relay?

Months ago when we decided to sign up for the Ragnar Trail Relay in West Virginia I started a list on my phone of what I wanted to pack. I have been known for being a list maker. Thankfully I am not alone in my list making when more than half of my team has an Engineering background it turns out we are all pretty listy. Our one team member even set up a google doc of what to pack so that we can all edit it. I know I'm a nerd but I love being prepared and I love being organized.

I started packing over the weekend when I knew I wouldn't be wearing most of my running clothes until race day. For the Relay I will be running 3 times so I made sure to pack three complete running outfits. I found a really helpful tip online to place each outfit in a gallon ziplock bag so I wont have to be searching for everything in the middle of the night or while someone else may be sleeping. The event will be all day and all night so I needed to make sure I packed a headlamp and extra batteries. I …

50 Miles of Bliss!

I can not possibly put into words the exact feelings I had about crossing the finish line of the NorthFace Endurance Challenge in DC over the weekend. I trained long and hard for this event. I doubted myself over and over again during the weeks leading up to 4/28/18 but knew I had to give it a go. 

Driving down to DC the night before the race with my husband and friends I started to feel excited but my nerves were still high. I was thrilled that my husband and Kelly came down to support Miki and I as we attempted another 50 miler. 
Lets back track for a moment. In 2016 I trained for a 50 mile event that had a 14 hour cut off. The race was a total wash. It rained the entire week before the race and then the whole duration of the event. The trail conditions were so poor that it made running extremely difficult for me. I spent hours and hours walking a sliding in the mud. My attitude was terrible. I had such high hopes for that event and they were crushed by poor weather. I crossed the fin…

No Lunch Run for Me

Yesterday I was unable to run during my lunch break. My first reaction was self pity but then I quickly had to realize my little girl and her health are far more important. My daughter has been sick on and off for a few weeks and her breathing was very labored and I knew she had to go back to the doctor. Thankfully I was able to get her an appointment that day but it meant leaving work for a few hours and missing my lunch hour. When I start a training plan I tend to get a little obsessive about sticking to as much as I can. I don't know when I became such a rule follower. I have a good friend that I get to work with each day and he came to my rescue yesterday and put me in my place and out of my pity party. Thank you. I need to remember that things are going to change and everything can not always go as planned. When I have acceptance my life is far more serene. So at the end of the day yesterday I did not get to run or even do an alternate workout like I had planned because my hu…