Running_normal

Beginners 5k Training

Created by StephenB

  • Currently 3.6/5 Stars.
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based on 34 ratings.

Tagged as: cardio, 5k, running, and jogging

Workout Programs → Beginners 5k Training
The Beginners 5k Training program is one of many DailyBurn workout programs. Sign up for a FREE DailyBurn account and start tracking your progress towards this workout, or find another one that you like.

Summary

4 Workouts / 2 Exercises

100% Cardio / 0% Strength Training

Latest Exercisers

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Workout Program Description

This is a 8 week training schedule for an absolute beginner wishing to run a 5k. No prior running experience is necessary.

This program assumes that you are in moderate shape (able to easily walk a mile at a brisk pace), and are able to run 3 days a week. Schedule the program so that you will have at least a few days rest between the final training run and the 5k.

Workouts

Description

During the first 2 weeks you should run a total of 6 times. Begin slow and then build up as your endurance improves. Try starting out jogging/walking about 3/4 of a mile, and build up to jogging 1.5 miles.

View Workout Details

Walking Walking
0.75 mi.
Briskly walking over a long distance can be a great cardiovascular workout (more so than most people think). The health benefits are the same as running/jogging, but less stress is placed on the legs ...
Running Running
1.5 mi.
Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered...

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What People are Saying

juangq

i did a program a little more intense than this one, took 5 weeks. Ran my first 5k last sunday

Created about 1 month ago by juangq

dorear

Entered my first 5K

I entered my first 5K. It will be in 2 weeks. I started working out 4-5 times a week (general cardio) about 2 months ago. I haven't run AT ALL but I've been walking & on the elliptical. My goal is to finish in under an hour.

Created about 1 month ago by dorear

aburke83

Starting today!

Going to start today after work! Go Me!!! :) Good luck everyone

Created about 1 month ago by aburke83

theadosie

Im determined.

Just joined and I start tomorrow. Im really looking forward to getting in better shape.

Created 3 months ago by theadosie

paul88

hey

on week 7 doing great this was hard first 3 weeks

Created 3 months ago by paul88

mopoke

I WILL do this

I just joined this group, and I will start the program tomorrow. I have big plans for myself! And this program is going to help me.

Created 5 months ago by mopoke

jfogal

New Beginning

I've recently gained back about 25lbs and I haven't had the motivation to get back out and lose it. I hope I can find the motivation here. Starts today!

Created 6 months ago by jfogal

vamana

Starting tomorrow

Just joined Gyminee. I always wanted to run 5k, hope this program works out

Created 6 months ago by vamana

eirun

My week 1 day 1

Walked three miles tonight.

Created 6 months ago by eirun

secondbest01

How to submit your progress for this as well as ch

So, I'm doing this workout and also doing a challenge for Run 100 miles. How can I enter my data in so that it counts for my progress in this program as well as my 100 miles challenge, without creating two submissions (thus doubling what I actually ran)?

Created 8 months ago by secondbest01

dmalooly

how to map out distance

I usually run for time, but if it's distance i'm looking for i find that google earth works amazingly well. Basically, find a landmark, use the ruler tool, plot your path, then run to it.

Created 8 months ago by dmalooly

Cait165

Why I choose this program

I've been doing cardio for 3 months now and I like having a program that tells me how far to run and walk. I hope this works, I start tomorrow!

Created 8 months ago by Cait165

Tomovasky

Hey guys just wondering what is the best way to map out how far 1.5 mi. or so (depending on the goal) is?

Created 8 months ago by Tomovasky

danigiiirl

This program tells you how far you should walk and how far you should run for each week. It is to help a beginning such as myself, whom has a small motivation to run. I'm more of a walker because I always want to bring my 6lb dog.. but she can't keep up with me on my runs. I hope this encourages me to start out slow and get outside and run while the weather is nice. I don't see myself running 3 miles a day, but maybe I can prove myself otherwise.

Created 9 months ago by danigiiirl

seggen

Beginners 5k

I joined this exercise to help motivate myself to jog more. I really don't enjoy jogging, but thought I would give another chance. I like the pace.

Created 9 months ago by seggen

daniboiy

Weeks 1-2

To be honest, I'm not a big fan of this method. When I first started running, I was logging miles as well and it made running worse. If your starting out as a beginner, it is best to run for time rather than miles. Time is easier to keep track of and it made running easier for me. If you really want to get a lot of good information, I suggest "Runner's World Complete Book of Running"

Created 11 months ago by daniboiy

Erinh

Weeks 1-2

I guess I'm one of those people that need more details - but for the first two weeks do I just walk only for .75 miles, at a brisk pace? OR, do I need to get 6 1.5 mile runs in? It seems that the description for weeks 1-2 are saying both...but not very clear...can anyone clarify?

Created 11 months ago by Erinh

roospy

I felt really bad cos I only jogged 4 times last week, and then I read the total of 6 times was for the first 2 weeks which was a relief. However, I still plan on jogging every night this week :)

Created 12 months ago by roospy

sab0069

Beginning Running

I use to love to jog and I still do, but I haven't done it in a long time. I'm looking forward starting this program and getting back to it.

Created 12 months ago by sab0069

Brothuhv84

Oh yeah!

Now I wouldn't consider myself a couch potato on a regular basis per say…but let’s face it! The holidays are coming up, and I can totally see myself taking a break from my routine and you know what happens after not working out for a week or two. So this could get me back in shape if I for any reason I'm not doing well on the cardio.

Created 12 months ago by Brothuhv84

nickolehuffman

Finish Line 5K

Hello! I just competed in my first 5K and it was amazing! I ran in the Finish Line 500 5K which was held in Indianapolis just an hour after the Mini. I was really nervous leading up to it, but all of the stuff that I'd read about race day was right....my time was faster than it usually was (even on my best practice days) and I beat my goal by almost a minute and a half. I am ready to go out and run more 5K's to work my way up to run the mini next year. :)

Created about 1 year ago by nickolehuffman

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