A 5K Training Plan for People Who Actually Have a Life

Greatist
Greatist

So you want to run a 5K? Yes! Except you’re not willing to overhaul your entire life to fit in long runs and figure out complicated workouts. We get it. But you can still easily prep for a 5K race or run without sacrificing your sanity. This plan features totally doable weekday workouts and one long run on the weekends. Plus, it proves you don’t need to run every day of the week. You’ll cross-train with strength training and yoga to prevent boredom and injury. We recommend this 6-week plan if you’re already able to run one mile without stopping. And don’t forget, just because a workout is prescribed on a certain day doesn’t mean you have to do it. The most important part of training is listening to your body and having fun.

5K Training Plan

How to use this guide: Bookmark or pin this page, then tab through each week to reveal your week’s worth of workouts. For, core workouts, check out our collection here. For strength training, get inspired here. And for yoga, attend your favorite class or flow through this video 4 times. This week is all about establishing a consistent workout routine that you can stick to for 6 weeks.

Monday Rest
Tuesday 1.5-Mile Run
Wednesday Strength Train: Core Focus
Thursday 60 Minutes of Cross-Training
Friday Rest
Saturday 1.5-Mile Run
Sunday 30 Minutes of Strength Training -or- Power Yoga Class

Next up: increasing your distance. Although you’re only going an extra half mile, strength training sessions will help you pick up your pace.

Monday Rest
Tuesday 2-Mile Run
Wednesday Strength Train: Core Focus
Thursday 60 Minutes of Cross-Training
Friday Rest
Saturday 2-Mile Run
Sunday 30 Minutes of Strength Training -or- Power Yoga Class

The training schedule should feel like your new norm now. As you approach the halfway mark, don’t skimp on cross-training.

Monday Rest
Tuesday 2.5-Mile Run
Wednesday Strength Train: Core Focus
Thursday 60 Minutes of Cross-Training
Friday Rest
Saturday 2.5-Mile Run
Sunday 30 Minutes of Strength Training -or- Power Yoga Class

Chances are, you’re starting to feel like a badass during your workouts. Keep it up this week by incorporating interval training, which will help you get faster and stronger.

Monday Rest
Tuesday 22-Minute Interval Run:
5-Minute Jog
4 x 1-Minute Hard Effort
2-Minute Recovery Between Each Effort
5-Minute Jog
Wednesday Strength Train: Core Focus
Thursday 60 Minutes of Cross-Training
Friday Rest
Saturday 3.5-Mile Run
Sunday 30 Minutes Strength Train or Power Yoga Class

You’re in the home stretch! You’ll surpass the 5K distance to prep your body for race day. Give 100 percent in all your workouts this week, and next week will feel like a piece of cake.

Monday 4-Mile Run
Tuesday 22-Minute Interval Run:
5-Minute Jog
4 x 1-Minute Hard Effort
2-Minute Recovery Between Each Effort
5-Minute Jog
Wednesday Strength Train: Core Focus
Thursday 60 Minutes of Cross-Training
Friday Rest
Saturday 4-Mile Run
Sunday 30 Minutes of Strength Training -or- Power Yoga Class

You made it to race week and now you get to enjoy tapering. You’ll ease up this week to allow your body to recover from all the training and put yourself in prime position for race day. If your race is on Saturday, skip the Monday run and shift the workouts ahead one day.

Monday 3-Mile Run
Tuesday 30 Minutes of Strength Training
Wednesday Rest
Thursday 45 Minutes Cross-Training
Friday 2-Mile Run (easy shakeout!)
Saturday 4-Mile Run
Sunday Race Day!

This article was written by Molly Ritterbeck from Greatist and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.