{"id":5771,"date":"2021-11-07T12:25:34","date_gmt":"2021-11-07T12:25:34","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=5771"},"modified":"2023-10-07T13:03:44","modified_gmt":"2023-10-07T12:03:44","slug":"8-week-beginner-5k-training-plan","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/8-week-beginner-5k-training-plan\/","title":{"rendered":"The ultimate 8 week beginner 5k training plan: Week by week plan + printable"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:177.77777777778%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>Many people underestimate training for a 5k, when in fact a lot goes into training and running a 5k, especially if you want to run it in a decent time.<\/p>\n\n\n\n<p>This 8 week beginner 5k training plan is aimed at anyone who is looking to run their first 5k and would like further guidance and support. <\/p>\n\n\n\n<p>The 5k is one of the most popular running distances in the world, with over 8.9 million completing a 5k in 2019 in the USA alone according to Run USA. <\/p>\n\n\n\n<p>At 3.1 miles, the 5k is a really versatile running distance. <\/p>\n\n\n\n<p>Many runners use the 5k as a race test before going on to complete longer distances like the 10k and half marathon.<\/p>\n\n\n\n<p>With events like Parkrun and Race For Life becoming ever-popular, the 5k is still very much in demand.  <\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>How long is a 5k?<\/li>\n\n\n\n<li>How long does it take to train for a 5k?<\/li>\n\n\n\n<li>What is a good 5k time for a beginner?<\/li>\n\n\n\n<li>Are you ready to run a 5k in 8 weeks?<\/li>\n\n\n\n<li>What&rsquo;s included in the plan?<\/li>\n\n\n\n<li>8 week beginner 5k training plan: Week by week<\/li>\n\n\n\n<li>Tips for training for your first 5k<\/li>\n<\/ul>\n\n\n\n<p>At the end of this guide you&rsquo;ll find a handy infographic\/PDF with a week by week breakdown of all the runs in the plan. <\/p>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s jump in! <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1-533x1024.png\" alt=\"8 week beginner 5k training plan\" class=\"wp-image-10782\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"8 week beginner 5k training plan\" class=\"wp-image-10782 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-1-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How long is a 5k?<\/h2>\n\n\n\n<p>A 5k in miles is 3.1 miles.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-time-to-run-a-5k\/\" data-type=\"post\" data-id=\"4639\">What is a good 5k time? Average 5k time by age and gender<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How long does it take to train for a 5k?<\/h2>\n\n\n\n<p>There are many beginner 5k training plans out there ranging from 6 to 12 weeks. <\/p>\n\n\n\n<p>You may be wondering: is 8 weeks enough time to train for a 5k? <\/p>\n\n\n\n<p>8 weeks is more than enough time to train for a 5k, especially if you&rsquo;ve completed a programme like <a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">Couch to 5k<\/a> before starting this plan.<\/p>\n\n\n\n<p>If you feel 8 weeks is not enough time, there is the option to repeat a week should you need more training time.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/couch-to-5k-plan\/\" data-type=\"post\" data-id=\"7911\">What is the best Couch to 5k plan? All your C25K questions answered<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-683x1024.png\" alt=\"8 week beginner 5k training plan\" class=\"wp-image-10724\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-683x1024.png.webp\" alt=\"8 week beginner 5k training plan\" class=\"wp-image-10724 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/10\/half-marathon-training-plan-for-beginners-4.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"what-is-the-average-time-to-run-a-5k\">What is a good 5k time for a beginner?<\/h2>\n\n\n\n<p>Whilst the focus of this plan is not running a 5k within a certain time in mind, you may be wondering what is a good 5k time for a beginner. <\/p>\n\n\n\n<p>Race times will vary depending on a number of factors, including age, weight, gender and running experience.<\/p>\n\n\n\n<p>For example, if you&rsquo;re a 35 year old female runner, the average race time is 37.21 minutes. <\/p>\n\n\n\n<p>Whereas if you&rsquo;re a 40 year old male runner, the average race time is 32.36 minutes. <\/p>\n\n\n\n<p>Of course, there are many situations where runners do achieve faster race times compared to the national average. <\/p>\n\n\n\n<p>There&rsquo;s by no means any pressure to complete your first 5k within a certain time, it&rsquo;s worth taking these <a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-time-to-run-a-5k\/\" data-type=\"post\" data-id=\"4639\">average 5k race times<\/a> into consideration when completing your first 5k run.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-5k-in-30-minutes-or-less\/\" data-type=\"post\" data-id=\"5464\">How to run a 5k in 30 minutes or less<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"who-should-complete-this-8-week-beginner-5k-training-plan\">Are you ready to run a 5k in 8 weeks?<\/h2>\n\n\n\n<p>This 8 week beginner 5k training plan is for you if:<\/p>\n\n\n\n<ul>\n<li>You&rsquo;ve recently completed a walking\/running plan like my <a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\">Couch to 5k training plan<\/a>.<\/li>\n\n\n\n<li>You recently started running and want to build up their running distance slowly and gradually, with the aim of running a 5k at the end of the 8 weeks. <\/li>\n\n\n\n<li>You possess a good base level of fitness before starting this plan. In the first week of this plan you will be running for 1 mile. If you feel that this is too difficult in the first week, then consider completing my Couch to 5k training plan instead.<\/li>\n<\/ul>\n\n\n\n<p>If you&rsquo;ve read the above criteria and you feel this 8 week beginner 5k training plan is too easy for you, then check out my <a href=\"https:\/\/www.runwithcaroline.com\/intermediate-5k-training-plan\/\">intermediate 5k training plan<\/a>.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-683x1024.png\" alt=\"8 week beginner 5k training plan\" class=\"wp-image-10752\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-683x1024.png.webp\" alt=\"8 week beginner 5k training plan\" class=\"wp-image-10752 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"what-s-included-in-the-plan\">What&rsquo;s included in the plan?<\/h2>\n\n\n\n<p>I&rsquo;ve deliberately kept this 8 week beginner 5k training plan simple by only including only easy runs, walking and rest days.<\/p>\n\n\n\n<p>Each week includes:<\/p>\n\n\n\n<ul>\n<li>3 easy runs<\/li>\n\n\n\n<li>3 rest days<\/li>\n\n\n\n<li>1 long walk at the end of the week. <\/li>\n<\/ul>\n\n\n\n<p>Here is a breakdown of each activity:<\/p>\n\n\n\n<p><strong>Easy run<\/strong><\/p>\n\n\n\n<p>An easy run is where you run at a comfortable pace where you are able to comfortably hold a conversation without getting out of breath.&nbsp;<\/p>\n\n\n\n<p><strong>Rest days<\/strong><\/p>\n\n\n\n<p>Rest days are important to allow your body to recover after each run and in between runs. <\/p>\n\n\n\n<p>Don&rsquo;t be tempted to run every day of the plan as you could risk burnout or injury.&nbsp;<\/p>\n\n\n\n<p><strong>Walking<\/strong><\/p>\n\n\n\n<p>Walking is a great way to build your endurance and stamina when you&rsquo;re not running.<\/p>\n\n\n\n<p>You should aim to walk for the period of time prescribed in this plan. <\/p>\n\n\n\n<p>You don&rsquo;t have to walk fast &ndash; just walk at your normal speed.&nbsp;<\/p>\n\n\n\n<p>You&rsquo;ll notice that the plan does not include a race at the end of the plan.<\/p>\n\n\n\n<p>However, you can choose to include one if you want to. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-train-for-a-5k\/\" data-type=\"post\" data-id=\"4545\">How to train for a 5k: The best 5k running tips<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tips-for-running-a-5k\">Tips for training for your first 5k<\/h2>\n\n\n\n<p>Before you start the plan, here are some tips for running a 5k:<\/p>\n\n\n\n<p><strong>#1<\/strong> <strong>Remember to warm up before each run<\/strong><\/p>\n\n\n\n<p>This will prepare your body for the run ahead and will reduce the risk of injury. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">Dynamic stretches<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/\" data-type=\"post\" data-id=\"4607\">running drills<\/a> are good exercises to include in a warm up.<\/p>\n\n\n\n<p><strong>#2 Remember to cool down after each run. <\/strong><\/p>\n\n\n\n<p>A cool down will help to alleviate any post-run muscle soreness and stiffness.<\/p>\n\n\n\n<p><strong>#3 Wear the right running shoes<\/strong><\/p>\n\n\n\n<p>A decent pair of <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes<\/a> will go a long way to provide the necessary comfort and stability for your feet on your runs. <\/p>\n\n\n\n<p><strong>#4 Don&rsquo;t run on your rest days<\/strong><\/p>\n\n\n\n<p>It&rsquo;s important you use the rest days in this plan to do precisely that &ndash; rest! <\/p>\n\n\n\n<p>Don&rsquo;t be tempted to over train or run on your rest days as you may risk burn out. <\/p>\n\n\n\n<p><strong>#5 Cross train<\/strong><\/p>\n\n\n\n<p>Many runners like to do <a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">cross training<\/a> activities like yoga, <a href=\"https:\/\/www.runwithcaroline.com\/pilates-exercises-for-runners\/\" data-type=\"post\" data-id=\"7941\">Pilates<\/a>, cycling and swimming to complement their running, but these are very much optional in this plan. <\/p>\n\n\n\n<p>Your main focus should be on completing the runs. <\/p>\n\n\n\n<p><strong>#6 Run with a friend<\/strong><\/p>\n\n\n\n<p>If you struggle with <a href=\"https:\/\/www.runwithcaroline.com\/9-ways-to-motivate-yourself-to-go-for-a-run\/\" data-type=\"post\" data-id=\"370\">running motivation<\/a>, then running with a friend or running in a group is a great way to become accountable for your runs. <\/p>\n\n\n\n<p>Running is as much a mental challenge as it is physical!<\/p>\n\n\n\n<p>Related:  <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-properly-before-a-5k-race\/\" data-type=\"post\" data-id=\"676\">How to warm up properly before a 5k race<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-683x1024.png\" alt=\"8 week beginner 5k training plan\" class=\"wp-image-10750\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-683x1024.png.webp\" alt=\"8 week beginner 5k training plan\" class=\"wp-image-10750 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/07\/couch-to-5k-plan-1.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-ultimate-beginner-5k-training-plan-week-by-week-plan\">The ultimate 8 week beginner 5k training plan: Week by week<\/h2>\n\n\n\n<p>Here is a week by week breakdown of the training plan. <\/p>\n\n\n\n<p id=\"week-1\"><strong>Week 1<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 1 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; Rest day<\/li>\n\n\n\n<li>Thursday &ndash; 1 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 1 mile easy run<\/li>\n\n\n\n<li>Sunday &ndash; 30 minute walk<\/li>\n<\/ul>\n\n\n\n<p id=\"week-2\"><strong>Week 2<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 1.5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; Rest day<\/li>\n\n\n\n<li>Thursday &ndash; 1 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 1.5 mile easy run<\/li>\n\n\n\n<li>Sunday &ndash; 35 minute walk<\/li>\n<\/ul>\n\n\n\n<p id=\"week-3\"><strong>Week 3<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 2 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; Rest day<\/li>\n\n\n\n<li>Thursday &ndash; 1.5 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 2 mile easy run<\/li>\n\n\n\n<li>Sunday &ndash; 40 minute walk<\/li>\n<\/ul>\n\n\n\n<p id=\"week-4\"><strong>Week 4<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 2.5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; Rest day<\/li>\n\n\n\n<li>Thursday &ndash; 1.5 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 2.5 mile easy run<\/li>\n\n\n\n<li>Sunday &ndash; 45 minute walk<\/li>\n<\/ul>\n\n\n\n<p id=\"week-5\"><strong>Week 5<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 2.5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; Rest day<\/li>\n\n\n\n<li>Thursday &ndash; 1.5 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 2.5 mile easy run<\/li>\n\n\n\n<li>Sunday &ndash; 50 minute walk<\/li>\n<\/ul>\n\n\n\n<p id=\"week-6\"><strong>Week 6<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 2.75 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; Rest day<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 2.75 mile easy run<\/li>\n\n\n\n<li>Sunday &ndash; 50 minute walk<\/li>\n<\/ul>\n\n\n\n<p id=\"week-7\"><strong>Week 7<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; Rest day<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Sunday &ndash; 55 minute walk<\/li>\n<\/ul>\n\n\n\n<p id=\"week-8\"><strong>Week 8<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; Rest day<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; Rest day<\/li>\n\n\n\n<li>Thursday &ndash; 2 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Sunday &ndash; 60 minute walk<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-week-beginner-5k-training-plan-infographic\">5k training plan beginner 8 weeks infographic:<\/h2>\n\n\n\n<p>Here is my 5k running plan for beginners PDF: <\/p>\n\n\n\n<figure class=\"wp-block-image size-large grow-exclusive-content-widget-2a77b1a2-27ab-4952-95fa-fe2aea74c5d6\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-576x1024.png\" alt=\"8 week beginner 5k training plan\" class=\"wp-image-10781\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-576x1024.png 576w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-169x300.png 169w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-768x1365.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-540x960.png 540w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-608x1080.png 608w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-675x1200.png 675w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-150x267.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5.png 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-576x1024.png.webp\" alt=\"8 week beginner 5k training plan\" class=\"wp-image-10781 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-576x1024.png.webp 576w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-169x300.png.webp 169w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-768x1365.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-540x960.png.webp 540w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-608x1080.png.webp 608w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-675x1200.png.webp 675w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5-150x267.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5.png.webp 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/beginner-5k-training-plan-5.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"additional-resources\">Additional resources <\/h2>\n\n\n\n<ul>\n<li>Lauren at Running for Wellness has some great tips on <a href=\"https:\/\/runningforwellness.com\/how-to-start-running\/\" target=\"_blank\" rel=\"noopener\">how to start running<\/a>. <\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Many people underestimate training for a 5k, when in fact a lot goes into training and running a 5k, especially if you want to run it in a decent time. This 8 week beginner 5k training plan is aimed at anyone who is looking to run their first 5k and would like further guidance and &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9309,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[76,53,275],"tags":[193,106],"mv":{"thumbnail_id":9309,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/11-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5771"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=5771"}],"version-history":[{"count":22,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5771\/revisions"}],"predecessor-version":[{"id":13339,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5771\/revisions\/13339"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9309"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=5771"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=5771"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=5771"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}