5K Training Schedule


When I get in a running slump, it’s serious. If I take even a little time off my endurance goes way down. One way I worked to combat my most recent running slump was by signing up for a 5K with my mom!

Even if you can’t find a 5K that interests you or works within this timeframe, this schedule can be a great guideline for getting your endurance back up. Here’s our “couch to 5k” training schedule:


Week 1: Run 1 minute Walk 1.5 minutes — 8 times // 3-5 times a week

Week 2: Run 2 minutes Walk 1 minute — 7 times // 3-5 times a week

Week 3: Run 4 minutes Walk 1 minute — 6 times // 3-5 times a week

Week 4: Run 6 minutes Walk 2 minutes — 4 times // 3-5 times a week

Week 5: Run 9 minutes Walk 2 minutes — 3 times // 3-5 times a week

Week 6: Run 12 minutes Walk 1 minute — 3 times // 3-5 times a week

Week 7: Run 15 minutes Walk 1 minute — 2 times // 3-5 times a week

Week 8: Run 30 minutes — 1 time // twice this week


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3 thoughts on “5K Training Schedule”

  • I really like your page. It has a very casual and fresh approach and it keeps me intrigued!
    This post in particular has really inspired me. I’ve been trying to lose a few pounds. I have an almost 2 year old and a 2 month old and I didn’t get a chance to get back to my pre pregnancy body after my first. So, now I’m starting to work towards a more healthy and fit figure, but I’ve been having a hard time getting motivated. After reading this, I decided I am going to work towards running a 5k with my girls in a stroller. I know it’s going to be a challenge because I’ve never been a strong runner, but I’m willing to try! So, thank you 🙂

    • Thanks for the comment! I’m happy to hear this post was able to motivate you. I think one of the best way to keep yourself going is to set small goals along the way- just like signing up for a 5k! It’s a simple way to keep yourself on track and a lot of fun. Good luck! 🙂


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