2009 Runner's World 5K Plan for Beginners
6 weeks - $19.99
Total Miles: 62
Total Miles: 62
This six-week schedule, designed by the experts at Runner’s World, is geared for a beginner who has been running two or three times a week on a regular basis for a few months. The plan features three days of running each week to develop a solid base of aerobic strength, and four days of rest for recovery. If you’re new to running, it’s guaranteed to get you across your first finish line fit and injury-free. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Week 1 REST
Welcome to week one of the 5-K training plan for beginners. Each Monday, you’ll get a note about your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop, our online community at runnersworld.com/theloop, where you’ll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. In this first week of training, you’ll start with three days of short runs and four days of rest. Each week you’ll run just a little longer than the week before, adding a half mile or so to your weekly runs. Your longest run will be four miles one week before the race. Here’s a guide to this week’s workouts: REST: No running at all. Rest days allow your body to recover and prepare for the miles ahead. You can do some light cross-training with an activity like yoga or swimming, but it's best not to exercise at all. EASY: This is a comfortable, conversational pace. If you’re huffing and puffing, you’re going too fast. If you get passed by a walker, your pace is probably too easy. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Welcome to week one of the 5-K training plan for beginners. Each Monday, you’ll get a note about your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop, our online community at runnersworld.com/theloop, where you’ll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. In this first week of training, you’ll start with three days of short runs and four days of rest. Each week you’ll run just a little longer than the week before, adding a half mile or so to your weekly runs. Your longest run will be four miles one week before the race. Here’s a guide to this week’s workouts: REST: No running at all. Rest days allow your body to recover and prepare for the miles ahead. You can do some light cross-training with an activity like yoga or swimming, but it's best not to exercise at all. EASY: This is a comfortable, conversational pace. If you’re huffing and puffing, you’re going too fast. If you get passed by a walker, your pace is probably too easy. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Day #2
2 MILES
Maintain a comfortable pace that feels easy enough to hold a conversation. If you’re huffing and puffing, you’re going too fast.
Maintain a comfortable pace that feels easy enough to hold a conversation. If you’re huffing and puffing, you’re going too fast.
Day #3
REST
Ideally, on rest days you should do no exercise at all. But it’s okay to cross-train with a no-impact activity like stretching, yoga, or swimming.
Ideally, on rest days you should do no exercise at all. But it’s okay to cross-train with a no-impact activity like stretching, yoga, or swimming.
Day #4
2 MILES
Run at a comfortable, conversational pace.
Run at a comfortable, conversational pace.
Day #5
REST
Let your body recover so you feel fresh for tomorrow's run.
Let your body recover so you feel fresh for tomorrow's run.
Day #6
2 MILES
Maintain a comfortable pace.
Maintain a comfortable pace.
Day #7
REST
Take it easy today. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Take it easy today. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Day #8
Week 2 REST
This is week two of training. There’s one month until race day. You’ll add a half mile to each of your runs this week and take four days of rest, just like last week. REST: No running at all. Rest days allow your body to recover and prepare for the miles ahead. You can do some light cross-training with an activity like yoga or swimming, but it’s best not to exercise at all. EASY: This is a comfortable, conversational pace. If you’re huffing and puffing, you’re going too fast. If you get passed by a walker, your pace is probably too easy. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
This is week two of training. There’s one month until race day. You’ll add a half mile to each of your runs this week and take four days of rest, just like last week. REST: No running at all. Rest days allow your body to recover and prepare for the miles ahead. You can do some light cross-training with an activity like yoga or swimming, but it’s best not to exercise at all. EASY: This is a comfortable, conversational pace. If you’re huffing and puffing, you’re going too fast. If you get passed by a walker, your pace is probably too easy. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Day #9
2.5 MILES
Maintain a comfortable pace that feels easy enough to hold a conversation.
Maintain a comfortable pace that feels easy enough to hold a conversation.