Want To Start Running?
This is an 8 week program for beginners with the goal of being able to run a 5K.
As always, check with your doctor first that you are in good health.
The commitment required is up to 50 minutes 3 to 4 days a week.
WEEK 1 (3 days)
Monday
Warm up: Walk 5 minutes
Do this set 20 times: Jog 30 seconds, walk 1:30 mins.
Warm down: Walk 5 minutes
Thursday (same as Mon)
Warm up: Walk 5 minutes
Do this set 20 times: Jog 30 seconds, walk 1:30 mins.
Warm down: Walk 5 minutes
Saturday
Warm up: Walk 5 minutes
Do this set 10 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
WEEK 2 (3 days)
Monday
Warm up: Walk 5 minutes
Do this set 10 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
Thursday (same as Mon)
Warm up: Walk 5 minutes
Do this set 12 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
Saturday
Warm up: Walk 5 minutes
Do this set 12 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
WEEK 3 (4 days)
Monday
Warm up: Walk 5 minutes
Do this set 12 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
Wednesday
Warm up: Walk 5 minutes
Do this set 15 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
Friday (same as Mon)
Warm up: Walk 5 minutes
Do this set 12 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 15 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
WEEK 4 (4 days)
Monday
Warm up: Walk 5 minutes
Do this set 10 times: Jog 2 minutes, Walk 1 minute
Warm down: Walk 5 minutes
Wednesday
Warm up: Walk 5 minutes
Do this set 15 times: Jog 1:30 minutes, Walk 30 seconds
Warm down: Walk 5 minutes
Friday (same as Mon)
Warm up: Walk 5 minutes
Do this set 10 times: Jog 2 minutes, Walk 1 minute
Warm down: Walk 5 minutes
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 15 times: Jog 1:30 minutes, Walk 30 seconds
Warm down: Walk 5 minutes
WEEK 5 (4 days)
Monday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 4 minutes, Walk 1 minute, jog 3 minutes, walk 2 minutes
Warm down: Walk 5 minutes
Wednesday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 5 minutes, walk 2 minutes, jog 2 minutes, walk 1 minute
Warm down: Walk 5 minutes
Friday (same as Mon)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 4 minutes, Walk 1 minute, jog 3 minutes, walk 2 minutes
Warm down: Walk 5 minutes
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 5 minutes, walk 2 minutes, jog 2 minutes, walk 1 minute
Warm down: Walk 5 minutes
WEEK 6 (4 days)
Monday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 6 minutes, Walk 2 minutes, jog 1 minutes, walk 1 minute
Warm down: Walk 5 minutes
Wednesday
Warm up: Walk 5 minutes
Do this set 4 times: Jog 6 minutes, walk 2 minutes
Warm down: Walk 5 minutes
Friday (same as Mon)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 6 minutes, Walk 2 minutes, jog 1 minutes, walk 1 minute
Warm down: Walk 5 minutes
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 4 times: Jog 6 minutes, walk 2 minutes
Warm down: Walk 5 minutes
WEEK 7 (4 days)
Monday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 8 minutes, Walk 2 minutes, jog 2 minutes, walk 1 minute
Warm down: Walk 5 minutes
Wednesday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 9 minutes, walk 2 minutes
Warm down: Walk 5 minutes
Friday (same as Mon)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 8 minutes, Walk 2 minutes, jog 2 minutes, walk 1 minute
Warm down: Walk 5 minutes
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 9 minutes, walk 2 minutes
Warm down: Walk 5 minutes
WEEK 8 (2 days plus race)
Monday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 10 minutes, Walk 2 minutes
Thursday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 10 minutes, Walk 2 minutes
Saturday or Sunday
Jog warm-up for 5 minutes before the race.
5K race on Saturday or Sunday
This is an 8 week program for beginners with the goal of being able to run a 5K.
As always, check with your doctor first that you are in good health.
The commitment required is up to 50 minutes 3 to 4 days a week.
WEEK 1 (3 days)
Monday
Warm up: Walk 5 minutes
Do this set 20 times: Jog 30 seconds, walk 1:30 mins.
Warm down: Walk 5 minutes
Thursday (same as Mon)
Warm up: Walk 5 minutes
Do this set 20 times: Jog 30 seconds, walk 1:30 mins.
Warm down: Walk 5 minutes
Saturday
Warm up: Walk 5 minutes
Do this set 10 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
WEEK 2 (3 days)
Monday
Warm up: Walk 5 minutes
Do this set 10 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
Thursday (same as Mon)
Warm up: Walk 5 minutes
Do this set 12 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
Saturday
Warm up: Walk 5 minutes
Do this set 12 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
WEEK 3 (4 days)
Monday
Warm up: Walk 5 minutes
Do this set 12 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
Wednesday
Warm up: Walk 5 minutes
Do this set 15 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
Friday (same as Mon)
Warm up: Walk 5 minutes
Do this set 12 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 15 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
WEEK 4 (4 days)
Monday
Warm up: Walk 5 minutes
Do this set 10 times: Jog 2 minutes, Walk 1 minute
Warm down: Walk 5 minutes
Wednesday
Warm up: Walk 5 minutes
Do this set 15 times: Jog 1:30 minutes, Walk 30 seconds
Warm down: Walk 5 minutes
Friday (same as Mon)
Warm up: Walk 5 minutes
Do this set 10 times: Jog 2 minutes, Walk 1 minute
Warm down: Walk 5 minutes
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 15 times: Jog 1:30 minutes, Walk 30 seconds
Warm down: Walk 5 minutes
WEEK 5 (4 days)
Monday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 4 minutes, Walk 1 minute, jog 3 minutes, walk 2 minutes
Warm down: Walk 5 minutes
Wednesday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 5 minutes, walk 2 minutes, jog 2 minutes, walk 1 minute
Warm down: Walk 5 minutes
Friday (same as Mon)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 4 minutes, Walk 1 minute, jog 3 minutes, walk 2 minutes
Warm down: Walk 5 minutes
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 5 minutes, walk 2 minutes, jog 2 minutes, walk 1 minute
Warm down: Walk 5 minutes
WEEK 6 (4 days)
Monday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 6 minutes, Walk 2 minutes, jog 1 minutes, walk 1 minute
Warm down: Walk 5 minutes
Wednesday
Warm up: Walk 5 minutes
Do this set 4 times: Jog 6 minutes, walk 2 minutes
Warm down: Walk 5 minutes
Friday (same as Mon)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 6 minutes, Walk 2 minutes, jog 1 minutes, walk 1 minute
Warm down: Walk 5 minutes
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 4 times: Jog 6 minutes, walk 2 minutes
Warm down: Walk 5 minutes
WEEK 7 (4 days)
Monday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 8 minutes, Walk 2 minutes, jog 2 minutes, walk 1 minute
Warm down: Walk 5 minutes
Wednesday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 9 minutes, walk 2 minutes
Warm down: Walk 5 minutes
Friday (same as Mon)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 8 minutes, Walk 2 minutes, jog 2 minutes, walk 1 minute
Warm down: Walk 5 minutes
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 9 minutes, walk 2 minutes
Warm down: Walk 5 minutes
WEEK 8 (2 days plus race)
Monday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 10 minutes, Walk 2 minutes
Thursday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 10 minutes, Walk 2 minutes
Saturday or Sunday
Jog warm-up for 5 minutes before the race.
5K race on Saturday or Sunday