Beginner
Your goal is to reach the finish line without stopping.
The Plan: “This routine incorporates both cross-training (XT) sessions and run/walk workouts to help keep your muscles balanced and prevent overuse injuries,” says Henwood. “It also allows you to build your mileage up gradually every few days, rather than simply increasing the distance of your long run every week, like other beginner-friendly plans.”
Week 1
Day 1: (Run easy 5 min.; Walk 4 min.) x 4
Day 2: 20-min. XT*
Day 3: (Run easy 6 min.; Walk 4 min.) x 4
Day 4: (Run easy 7 min.; Walk 4 min.) x 3
Day 5: 25-min XT
Week 2
Day 1: (Run easy 7 min.; Walk 4 min.) x 3
Day 2: 20-min XT
Day 3: (Run easy 8 min.; Walk 4 min.) x 3
Day 4: (Run easy 9 min.; Walk 3 min.) x 3
Day 5: 25-min. XT
Week 3
Day 1: (Run easy 9 min.; Walk 3 min.) x 3
Day 2: 25-min. XT
Day 3: (Run easy 10 min.; Walk 3 min.) x 3
Day 4: (Run easy 11 min.; Walk 2 min.) x 3
Day 5: 30-min. XT
Week 4
Day 1: (Run easy 11 min.; Walk 2 min.) x 3
Day 2: 20-min. XT
Day 3: (Run easy 14 min.; Walk 2 min.) x 2
Day 4: (Run easy 16 min.; Walk 2 min.) x 2
Day 5: 30-min. XT
Week 5
Day 1: (Run easy 15 min.; Walk 2 min.) x 2
Day 2: Rest Day
Day 3: 5K Race
*XT: At least one of your XT workouts each week should focus on low-impact cardio, such as swimming, riding the elliptical, or biking. If you’re going to do strength training, be sure to include exercises that target your core and glutes, such as lunges, planks, burpees, and single leg squats.
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