Running or walking a 5K (3.1-mile) race is a fun and realistic goal for exercisers of all fitness levels. If you're ready to train for your first 5K, but not sure where to start, don't worry! SparkPeople's certified trainers have created four different training programs to help walk or run a 5K based on where you are right now!|
Our 5K Your Way training plans provide weekly training emails, interactive calendars to track your workouts, printable training plans, and support from other members who are following the same plan. Choose from three 5-week training programs (walking, walk/jog intervals, running) or our beginner "Rookie Running" program (8 weeks)! You can also progress from one program to the next, starting with walking and then moving to walk/jog intervals and then to running, as a safe way to slowly increase your level of fitness. Click on a plan below to get started today!
5K Your Way Rookie Running Plan
Can you really go from recliner to runner? You can in 8 weeks if you follow this beginner plan—no running experience required! You should be able to walk for 25 minutes before starting this program. (Need help getting there? Start with these walking workouts.) By following this program, you'll be able to run a 5K in just 8 weeks!
5K Your Way Walking Plan
If you want to walk your first 5K, or are newer to fitness, this plan is for you. You should be able to walk for 15 continuous minutes before starting this training plan. (Need help getting there? Start with these walking workouts.) If that sounds like you, then get ready to walk a 5K in just 5 weeks by following this plan!
5K Your Way Walk/Jog Plan
This intermediate training program uses walk/jog intervals. It's perfect for exercisers who can already walk for 25-30 continuous minutes, and want to start incorporating running into their workouts. If that sounds like you, then get ready to walk/jog a 5K in just 5 weeks!
5K Your Way Running Plan
Are you ready to go from walk/jog intervals to running a 5K? This program is perfect for casual runners who can already walk/jog for 30 minutes and are ready to kick things up a notch! Follow this plan to run a 5K in just 5 weeks!