How to Train for a 5k


A group of people running a 5k race

If you’re looking to get off the couch and run your first 5k, crossing the finish line starts with an achievable training program paired with helpful training tips. Completing a 5k race is a great starting goal to push yourself and improve your overall fitness, so our SCHEELS running experts teamed up to create a beginner 5k training plan paired with helpful running tips! With this beginner 5k training plan, you’ll be able to tackle 3.1 miles in no time and be well on your way to making running part of your regular exercise routine. 

Beginner 5k Training Plan

Our beginner 5k training plan is designed with intervals of walking and running to gradually build up your running endurance. With this walk/run beginner 5k training plan, you’ll reduce the risk of injury and feel accomplished after each training session. Our beginner 5k training plan is 6 weeks long with 3 days of running each week plus an optional running day if you’re feeling strong. As the training progresses, you’ll be running for longer periods of time and walking for shorter periods of time. 

Training Tip: It’s always okay to walk, especially if you’re training for your first 5k. Remember to start slow and build your way up!

WEEKSUNMONTUESWEDTHURSFRISAT
1restrun 1 min.
walk 1 min.
repeat x 10
restrun 2 min.
walk 4 min.
repeat x 5
restrun 2 min.
walk 4 min.
repeat x 5
optional easy 20 min. run
2rest
run 3 min.
walk 3 min.
repeat x 4
restrun 3 min.
walk 3 min.
repeat x 4
restrun 5 min.
walk 3 min.
repeat x 3
optional easy 20 min. run
3rest
run 7 min.
walk 2 min.
repeat x 3
restrun 8 min.
walk 2 min.
repeat x 3
restrun 8 min.
walk 2 min.
repeat x 3
optional easy 20 min. run
4restrun 8 min.
walk 2 min.
repeat x 3
restrun 10 min.
walk 2 min.
run 5 mins.
restrun 8 min.
walk 2 min.
repeat x 3
optional easy 20 min. run
5rest
run 9 min.
walk 1 min.
repeat x 3
restrun 12 min.
walk 2 min.
repeat x 2
run 5min.
restrun 8 min.
walk 2 min.
repeat x 3
optional easy 20 min. run
6rest
run 15 min.
walk 1 min.
repeat x 2
restrun 8 min.
walk 2 min.
repeat x 3

rest5k race!

Tips for 5k Training

An achievable 5k training plan is the first step to successfully completing your first 5k race, but to ensure you cross the finish line and have fun along the way, our SCHEELS experts share their favorite running tips to keep in mind while training for your first 5k.

  1. Stretch: Spend a few minutes warming up and cooling down with the proper stretches. Stretching before and after you run will prevent injury. 
  2. Hydrate: Throughout your 5k training program, prioritize drinking water. Staying properly hydrated will keep your body feeling refreshed and ready to run.
  3. Sleep: With the increased activity throughout the week, your body needs time to recharge and repair. Make sure to get plenty of sleep each night!
  4. Motivation: Whether it’s finding an accountability partner, listening to music, or tracking your time and distance, there’s plenty of ways to stay motivated throughout your training. Check out our SCHEELS Spring Fitness Playlist on Spotify today!

Whatever your reason for signing up to run a 5k race, you’ll be equipped to reach the start line with our beginner 5k training plan and tips. Remember: When you cross the finish line, enjoy the moment and be proud of your accomplishment!

Article By: SCHEELS