May 1, 2012 CoachJoshP

5k Running Schedule – Beginners

Ready to tackle your first road race?  Here is a common 8 week training schedule for running your first 5k. It’s simple and will have you ready in 2 months. If your not quite ready for the beginner schedule, try the Cool Running Couch to 5k program. It’s actually the program I started with and it uses the interval training technique, which is extremely effective.

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1Rest1 mi runCT or Rest1 mi runRest1.5 mi run20-30 min run or CT
2Rest1.5 mi runCT or Rest1.5 mi runRest1.75 mi run20-30 min run or CT
3Rest2 mi runCT or Rest1.5 mi runRest2 mi run20-30 min run or CT
4Rest2.25 mi runCT or Rest1.5 mi runRest2.25 mi run25-35 min run or CT
5Rest2.5 mi runCT or Rest2 mi runRest2.5 mi run25-35 min run or CT
6Rest2.75 mi runCT2 mi runRest2.75 mi run35-40 min run or CT
7Rest3 mi runCT2 mi runRest3 mi run35-40 min run or CT
8Rest3 mi runCT or Rest2 mi runRestRest5K Race!

Comments (4)

  1. I keep saying that I am gonna go out running in the mornings, only made it twice in the past few months! Gonna give it another whirl tomorrow maybe!?!?!?! Thanks for the inspiration! 🙂

  2. Donna Whitley

    Ok Josh. I want u to make my legs like that girls in the picture. Lol. Ok I am serious about eating right . I’m probly not gonna do that px90 thing or whatever it was called being that I’m so old but I would like to really tone and firm up. I am thinking of joining a gym but not sure I’d Need to. I have a treadmill at home and could buy a few weights. Also that shake stuff you let me try really was great. It seemed to really curve my appetite. So I’d like to purchase some and also ask about that detox program how much it is and such. I’m really getting excited to do this. Thank u Josh and I hope to chat soon.

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