5k Beginner Training Chart

This chart is for people who have already run at least one 5K race, or have been running for a while and are ready to step up the pace on race day. Please visit our Running Training Guide to make the most of this workout.

WEEK    MON    TUES    WED    THU    FRI    SAT   SUN Total
      1 Rest 1m Xtrain 1m Rest 1.5m 1 m 4.5m
      2 Rest 1m Xtrain 1m Rest 2m 1 m 5m
      3 Rest 1.5m Xtrain 1.5m Rest 1.5 1m 5.5m
      4 Rest 1.5m Xtrain 1.5m Rest 2m 1m 6m
      5 Rest 1.5m Xtrain 1.5m Rest 3m 1m 7m
      6 Rest 2m Xtrain 1.5m Rest 3m 1.5m 8m
      7 Rest 2m Xtrain 1m Rest 2m 1m 6m
      8 Rest 2m Xtrain 1m Rest Race Rest 3m