Training Plan: 5 Weeks to Your First 5K

Ready to run your first 5K?

The 5K is the most popular road-race distance in America, with more than 8.3 million runners participating in more than 15,000 events in 2014 alone. It is often the first step for a new runner looking to try a race and get hooked on the great sport of running.

Want to join the club?

This training plan, written by Mario Fraioli—Competitor senior editor, Olympic coach and author of The Official Rock ‘n’ Roll Training Guide—will help you finish 3.1 miles by using a consistent, gradual approach over 5 weeks leading up to race day. Your first race is within reach—this training plan will help get you there!

FREE Training Plan for Your First 5K

Click here for the printable PDF: 5 Weeks to Your First 5K

RELATED: 7 Must-Do 5Ks in the United States

RELATED: New Runner: Everything You Need to Know to Get Started

RELATED: Training Plan: 6 Weeks to a Faster 5K


Recent Stories