Go Back

Lorena Smalley

Have you ever consider running in a 5km charity run?   Summer is here and that means there is lots of opportunity to head outdoors and get active.  We found a fantastic article that outlines how to train for a 5km run.  This article outlines:

  • everything you need to know about HOW to train for a 5km run, and
  • provides you with a 7-week training schedule!


5K run: 7-week training schedule for beginners  By Mayo Clinic Staff

Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don’t be daunted by the distance. A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months.

If you don’t think a 5K seems possible or you don’t think you have enough time or energy, this 5K schedule may help you. It includes several short sessions during the week of only about 30 minutes each. Write when you’ll exercise in your calendar, and make a note of when your 5K race is taking place. If you’re not comfortable running, you can walk instead! Give it a try and you might just meet your goal and finish a 5K.

If you’re only beginning to exercise, make sure you start slowly.

Start with a slower pace and exercise for shorter times, such as a few short walks spread throughout the day. Work your way up to moving faster and for longer periods as your body adjusts. Then begin the 5K training schedule once you’re able to exercise for 30 minutes at a time.

The Department of Health and Human Services also recommends getting 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Being active 30 minutes a day on most days of the week can help you meet the guidelines.

How to use the 5K training schedule

  • Consider using this seven-week 5K run training schedule as your guide. It’s tailored for beginners or anyone who wants to complete a 5K race. 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.

CLICK HERE to visit the Mayo Clinic website to read the rest of this article and get their 7-week training schedule!

Spread the love