You may opt out at any time. Whether pursuing general fitness, training for your first race, or trying to hit your next personal best, HalHigdon. Website powered by Digital Momentum. Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies.
It is mandatory to procure user consent prior to running these cookies on your website. Transparency is important to us. View our Privacy Policy. Facebook Twitter. About the Novice Program This Novice 5K Training Plan is designed for beginning runners or for runners who want to take a low-mileage approach to their training.
Get Novice in our app For runners who want personalized year-round training, using the Higdon method. Couch potato to runner-This works! Your review. Title of your review. Your name. Your email. This review is based on my own experience and is my genuine opinion.
Submit your review. You can also adapt it for a 5K walk. This 5K training schedule includes a mix of running, walking and resting. This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity. Remember, you can run or walk slowly to help your body adjust to this 5K training schedule.
If you'd like to choose a different exercise instead of walking on the walking days, you can try cross-training and do alternative exercises such as water running, cycling or rowing.
Under this 5K run training schedule, you'll spend some of your time walking. As the weeks progress, you'll gradually increase time spent running and reduce the time spent walking. Or you can always walk, if you're adapting the training for a 5K walk. One day a week — Friday on this 5K schedule — is a day of rest from exercise. This gives your muscles time to recover. On Sunday, you can either take another day of rest or enjoy a walk for as long as you'd like. Also take a day of rest the day before your race.
On this 5K run training schedule, race day falls on Saturday of your seventh week. There is a problem with information submitted for this request. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID, plus expertise on managing health.
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This site complies with the HONcode standard for trustworthy health information: verify here. Over time, Kendter says, you can slowly increase how long you run and shorten your walks until you're able to build up to the full 5K distance. How long it will take you to increase your run time will depend on your starting fitness level and running experience, but in general, you will want to plan to train for at least four weeks before a 5K, and seven weeks if you're a total beginner, according to the training plans we consulted.
Kendter points out that running is a challenging sport, so don't forget to focus on your form. Running is a great way to exercise, but on its own, it won't tick off all the boxes you want to check when it comes to a well-rounded fitness routine.
Other modalities you might want to stack into your running routine are stretching , yoga, Pilates or other activities that help you build flexibility and strength. All of these can help round out your routine since they're not cardio-focused.
While the exact type of training schedule that you'll begin with depends on personal factors like your current fitness level and schedule, you can consult training plans like the ones below to get started.
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