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5K run: Train for success

Are you thinking about participating in a 5K (kilometer) run? Preparing for a race is a great way to add challenge to your exercise routine. But you don't want to overdo it and hurt yourself. That's why it's important to train, even for a fun run.

A 5K run is 3.1 miles. If you can comfortably jog or run one mile, or 1.6 kilometers (km), in 10 to 12 minutes — meaning you can talk normally with a partner while you're running — consider using this 10-week training program. The gradual progression of running distance will help prevent overload injuries and stress fractures.

If you prefer a slower pace, substitute walking for jogging or running. On days in which you choose between resting and training, the distance is up to you.

10-week training schedule

WeekMonTueWedThuFriSatSun
1 Rest or jog/run Run 1 mile (1.6 km) Jog/run 1 mile Run 1 mile Rest Run 1 mile Walk 60 minutes
2 Rest or jog/run Run 1.25 miles (2 km) Jog/run 1.25 miles Run 1.25 miles Rest Run 1.25 miles Walk 60 minutes
3 Rest or jog/run Run 1.5 miles (2.4 km) Jog/run 1.5 miles Run 1.5 miles Rest Run 1.5 miles Walk 60 minutes
4 Rest or jog/run Run 1.5 miles (2.4 km) Rest or jog/run Run 1.5 miles Rest Run 1.5 miles Walk 60 minutes
5 Rest or jog/run Run 1.75 miles (2.8 km) Rest or jog/run Run 1.75 miles Rest Run 1.75 miles Walk 60 minutes
6 Rest or jog/run Run 2 miles (3.2 km) Rest or jog/run Run 2 miles Rest Run 2 miles Walk 60 minutes
7 Rest or jog/run Run 2.25 miles (3.6 km) Rest or jog/run Run 2.25 miles Rest Run 2.25 miles Walk 60 minutes
8 Rest or jog/run Run 2.5 miles (4 km) Rest or jog/run Run 2.5 miles Rest Run 2.5 miles Walk 60 minutes
9 Rest or jog/run Run 2.75 miles (4.4 km) Rest or jog/run Run 2.75 miles Rest Run 2.75 miles Walk 60 minutes
10 Rest or jog/run Run 3 miles (4.8 km) Rest or jog/run Run 2 miles (3.2 km) Rest or jog/run Rest 5K race

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Jan 6, 2009