How to go From Zero to 5K: 6-Week Training Plan

by Amy Anne

I love running. Running is hard though. It’s so personal, you’re really only competing against yourself and you know the sayings “you’re your own worst enemy” “you’re your own worst critic” etc. Running and I have been in an on-again-off-again relationship for most of my life. Other than all those really expensive accessories and shoes, it’s free.

On a serious note, I would recommend splurging a little bit and going into one of those running stores where they help you find the right shoe for you. I have foot issues so having the right shoe makes a world of difference.

 

I started seriously running when I was in a bad place in my life in my early twenties. I had always been a runner, I did cross-country running when I was in elementary school and added in track when I was in high school. Running on rural backcountry roads gave me time to myself and it gave me the gift of doing something that was completely for myself. It cleared my head and gave me time to think for myself too. I truly believe that running gave me freedom. 

I am a sensitive soul… I get hurt a lot. I try to push myself too hard because I have a goal in mind and I know what I want, but I don’t always necessarily know the right way to get it and I’m not as patient as I should be with myself. Running is your own pace, you are a team of 1 and you finish first every time you run no matter how fast or slow you think you are, you’re always passing someone on the couch.

5K = 3.1

Week 1

Week 2

Day 1: Walk 5 min; Run 2 min x2

Day 2: Rest

Day 3: Walk 5 min; Run 2 min x2

Day 4: Walk 5 min; Run 3 min x2

Day 5: Rest

Day 6: Walk 10 min

Day 7: Rest

Day 1: Walk 5 min; Run 3 min x2

Day 2: Rest

Day 3: Walk 5 min; Run 4 min x2

Day 4: Walk 5 min; Run 5 min x2

Day 5: Rest 

Day 6: Walk 15 min

Day 7: Walk 5 min; Run 5 min x2

Week 3

Week 4

Day 1: Walk 5 min; Run 6 min x2

Day 2: Rest

Day 3: Walk 5 min; Run 6 min x2

Day 4: Walk 4 min; Run 5 min x2

Day 5: Rest

Day 6: Walk 4 min; Run 6 min x2

Day 7: Rest

Day 1: Walk 4 min; Run 7 min x2

Day 2: Rest

Day 3: Walk 5 min; Run 8 min x2

Day 4: Walk 5 min; Run 9 min x2

Day 5: Rest

Day 6: Walk 20 min

Day 7: Walk 5 min; Run 10 min x2

Week 5

Week 6

Day 1: Walk 5 min; Run 10 min x2

Day 2: Rest

Day 3: Walk 5 min; Run 12 min x2

Day 4: Walk 5 min; Run 15 min x2

Day 5: Rest

Day 6: Walk 5 min; Run 20 min x2

Day 7: Rest

Day 1: Walk 5 min; Run 22 min x2

Day 2: Rest

Day 3: Walk 5 min; Run 25 min x2

Day 4: Rest

Day 5: Walk 5 min; Run 26 min x2

Day 6: Rest

Day 7: RACE Walk 5 min Run 30 min

Has running effected you like it has effected me? 

What other tips do you have for beginning running again? 

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