5k Beginners Running Program

The 5k beginning running program ensures healthy and practically injury free running. Don't rush the program - doing it faster than is comfortable will result in needless pain and misery.

Some training tips: Your breathing and ability to converse while running is a guideline to how well you are doing. Drink water daily with a minimum of 10 ounces after a run (drink water while running especially when humid and hot).

Train 1 day, rest 1 day - allows time for muscles to recover and rebuild. Running every day will be less effective. Gradually increase times or distances. Try cross training on alternate days (swimming, biking or weight training).

The program achieves cardiovascular and physical fitness and training sessions should be 20 and 40 minutes, 3 times a week. Measure workouts by distance or time run.

Warm up for 5 to 10 minutes prior to each training session (walking or jogging). Do stretching after the workout for performance improvement and also for cooling down.

The program is designed for first time runners over 12 weeks (it can be extended to 28 weeks). Listen to your body to ensure end success without burning out at the start or middle of the training program.

Week1 Day 1 - Alternate 60 sec jogging with 90 sec walking for 10 minutes
Day 2 - Alternate 60 sec jogging with 90 sec walking for 15 minutes
Day 3 - Alternate 60 sec jogging with 90 sec walking for 20 minutes

Week2 Day 1 - Alternate 60 sec of jogging with 90 sec of walking for 20 minutes
Day 2 - Alternate 90 sec of jogging with 60 sec of walking for 20 minutes
Day 3 - Alternate 90 sec of jogging with 60 sec of walking for 20 minutes

Week3 Day 1 - Alternate 90 sec of jogging with 60 sec of walking for 20 minutes
Day 2 - Alternate 90 sec of jogging with 60 sec of walking for 30 minutes
Day 3 - Alternate 90 sec of jogging with 60 sec of walking for 30 minutes

Week4 Day 1 - Alternate 90 sec of jogging with 60 sec of walking for 30 minutes
Day 2 - Alternate 120 sec of jogging with 60 sec of walking for 30 minutes
Day 3 - Alternate 120 sec of jogging with 60 sec of walking for 30 minutes

Week5 Day 1 - Alternate 3 minutes of jogging with 1 min of walking for 30 minutes
Day 2 - Repeat day 1
Day 3 - Repeat day 1

Week6 Day 1 - Jog ¼ mile; walk ¼ mile; jog ½ mile; walk ¼ mile; jog ½ mile; walk ¼ mile; jog ¼ mile; walk ¼ mile
Day 2 - Repeat day 1
Day 3 - Repeat day 1

Week7 Day 1 - Jog ½ mile; walk ¼ mile; jog ¾ mile; walk ¼ mile; jog ½ mile; walk ¼ mile
Day 2 - Repeat day 1
Day 3 - Repeat day 1

Week8 Day 1 - Jog ½ mile; walk ¼ mile; jog ¾ mile; walk ¼; jog ¾ mile; walk ¼ mile
Day 2 - Repeat day 1
Day 3 - Repeat day 1

Week9 Day 1 - Jog ¾ mile; walk ¼ mile; jog ¾ mile; walk ¼ mile; jog ¾ mile; walk ¼ mile
Day 2 - Repeat day 1
Day 3 - Repeat day 1

Week10 Day 1 - Jog 1 mile; walk ¼; jog 1 mile; walk ¼; jog ¾ mile; walk ¼
Day 2 - Repeat day 1
Day 3 - Repeat day 1

Week11 Day 1 - Jog 1½ mile; walk ¼; jog 1½ mile; walk ¼
Day 2 - Repeat day 1
Day 3 - Repeat day 1

Week12 Day 1 - Jog ¾ mile; walk ¼ mile; jog ¾ mile; walk ¼ mile; jog ¾ mile; walk ¼ mile
Day 2 - Jog 3 ½
Day 3 - Jog 3 ½

By: Bob Cotto

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Bob Cotto spent most of his life as a Sr. Sales & Marketing executive. Two years ago his wife of 43 years, Joanne was told that she had 4th stage cancer. Since then, Bob and Joanne have devoted all of their energy to assisting her in maintaining a high quality of life. Find out more about his efforts at his site 4-Ideal-Health.