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The 6-Week Beginner 5K Plan
Three sessions a week. Each one starts with a 5-minute brisk-walk warm-up and ends with a 5-minute walk to cool down. Run at an easy, conversationalpace — if you can't talk, slow down. Rest or cross-train on the days in between.
| Week | Each session (3× / week) | Focus |
|---|---|---|
| 1 | Run 1 min / walk 2 min — repeat 6× | Ease in. Keep the runs slow and conversational. |
| 2 | Run 2 min / walk 2 min — repeat 5× | Longer runs, same easy effort. |
| 3 | Run 3 min / walk 90 sec — repeat 5× | Shorter walks. Settle into a rhythm. |
| 4 | Run 5 min / walk 90 sec — repeat 4× | Now you're running more than walking. |
| 5 | Run 8 min / walk 90 sec — repeat 3× | Build the engine. Stay relaxed. |
| 6 | Run 20–30 min non-stop → your 5K | Finish line. Slow and steady gets you there. |
How to use it
- Run three non-consecutive days a week (e.g. Mon / Wed / Sat).
- Effort beats pace. Every run should feel easy — you can repeat a week if it's too hard.
- Walk breaks are part of the plan, not a failure. Use them.
- New shoes, hydration and sleep matter more than you'd think.
Put your numbers to work
Once you're moving, use the free tools to track progress:
Pace Calculator →See your pace and speed from any run.Race-Time Predictor →Estimate your first 5K finish time.
Tip: bookmark this page or print it (Ctrl/Cmd + P) and tick off each week as you go. You've got this. 🏃