Show Menu
Cheatography

Beginners 5km Running Training Plan Cheat Sheet by

This is an eight week training plan to help you get started running while aiming for a 5km fun run or race.

Introd­uction

 
Getting started with running has more to do with running consis­­tently than running fast. This cheat sheet has been made to help you get started running with the goal in mind to complete or race your first 5km fun run.

Running Effort Scale 1 - 10

 
10 - Maximum effort
9 - Very hard intensity
8 - Hard intensity
7 - Requires constant effort
6 - Challe­­nging but can sustain for 30 to 60 minutes
5 - Still requires effort
4 - Slight effort to maintain pace
3 - Able to maintain a conver­­sation
2 - Gentle and easy to maintain
1 - Very easy pace

Effort Required For Running

 
For all the runs, you should be mainta­­ining an effort between 2 and 3. This means they are easy runs and you are limiting the chance of injuring yourself and still enjoying the process. The only exception is where you see "S­tri­des­" listed in the plan. These are 30 second bouts of higher intensity running, where you should be running at approx­imately 8 on the effort scale.

Building Up To 20 Minutes Of Running

 
If you are completely new to running, remember there is no issue with walking if you need to. In the first week or so, when you are doing 20 minutes of easy running, you may want to start with one minute of running, followed by a minute or walking, continuing until you make up the full 20 minutes.

When To Start Training Plan

 
The training plan runs for eight weeks, so you would count back from your goal race that happens in the last week of the training plan. We suggest you give yourself at least four weeks to train for a 5km fun run, if this is the case only complete the first four weeks of this plan adding in an extra rest day, the day before your race.
 

Training Plan - Week 1

Day 1
Rest day
Day 2
20 minutes easy running
Day 3
20 minutes easy running
Day 4
20 minutes easy running
 
4 x 30 seconds strides with two minutes rest
Day 5
Rest day
Day 6
20 minutes easy running
Day 7
20 minutes easy running
Remember all running is between an effort of 2 and 3. Only strides should be run at a faster effort of approx­imately 8 where you should be putting in a high effort but it should be sustai­nable.

Training Plan - Week 2

Day 1
Rest day
Day 2
20 minutes easy running
Day 3
20 minutes easy running
Day 4
20 minutes easy running
 
4 x 30 seconds strides with two minutes rest
Day 5
Rest day
Day 6
20 minutes easy running
Day 7
20 minutes easy running
 
4 x 30 seconds strides with two minutes rest
We've added a second training run that also includes strides.

Training Plan - Week 3

Day 1
Rest day
Day 2
20 minutes easy running
Day 3
20 minutes easy running
Day 4
20 minutes easy running
 
4 x 30 seconds strides with two minutes rest
Day 5
Rest day
Day 6
20 minutes easy running
Day 7
20 minutes easy running
 
4 x 30 seconds strides with two minutes rest

Training Plan - Week 4

Day 1
Rest day
Day 2
20 minutes easy running
Day 3
20 minutes easy running
Day 4
20 minutes easy running
 
4 x 30 seconds strides with two minutes rest
Day 5
Rest day
Day 6
20 minutes easy running
Day 7
40 minutes easy running
Make note that day 7 is now a 40 minute easy run as a test to see if you are able to push a little further in your training runs. If you don't want to do this, feel free to repeat Day 4 of this week, which would normally occur on day 7 of the training schedule.
 

Training Plan - Week 5

Day 1
Rest day
Day 2
20 minutes easy running
Day 3
20 minutes easy running
Day 4
20 minutes easy running
 
4 x 30 seconds strides with two minutes rest
Day 5
Rest day
Day 6
20 minutes easy running
Day 7
20 minutes easy running
 
4 x 30 seconds strides with two minutes rest

Training Plan - Week 6

Day 1
Rest day
Day 2
20 minutes easy running
Day 3
20 minutes easy running
Day 4
20 minutes easy running
 
4 x 30 seconds strides with two minutes rest
Day 5
Rest day
Day 6
20 minutes easy running
Day 7
20 minutes easy running
 
4 x 30 seconds strides with two minutes rest

Training Plan - Week 7

Day 1
Rest day
Day 2
20 minutes easy running
Day 3
20 minutes easy running
Day 4
20 minutes easy running
 
4 x 30 seconds strides with two minutes rest
Day 5
Rest day
Day 6
20 minutes easy running
Day 7
20 minutes easy running
 
4 x 30 seconds strides with two minutes rest

Training Plan - Week 8 (Race Week)

Day 1
Rest day
Day 2
20 minutes easy running
Day 3
20 minutes easy running
 
4 x 30 seconds strides with two minutes rest
Day 4
Rest day
Day 5
20 minutes easy running
Day 6
Rest day
Day 7
Race Day - Have Fun
It's race week and we have added in an extra rest day for you to make sure you are feeling as fresh as possible for your goal race.

Summary

 
Remember consis­tency is the key to training for and completing your first 5km fun run or race. Try your best to limit the speed but make sure you are constantly moving forward. Good luck and remember to stay safe and have fun.

DISCLAIMER

 
Please make sure you are being safe in all aspects of your training and running. Please use approp­­riate safety equipment when needed and ensure you consult a Doctor if you are unfit or have not recently taken on a physical fitness program recent­­ly.
                               
 

Comments

No comments yet. Add yours below!

Add a Comment

Your Comment

Please enter your name.

    Please enter your email address

      Please enter your Comment.

          Related Cheat Sheets

          Couch to 5K Running Plan Cheat Sheet
          Beginners 10km Running Training Plan Cheat Sheet
          Beginners Half Marathon Training Plan Cheat Sheet

          More Cheat Sheets by vinces

          Beginners Half Marathon Training Plan Cheat Sheet
          Creating A Running Habit Cheat Sheet
          Beginners 10km Running Training Plan Cheat Sheet