Real talk: all moms are busy moms — we get how hard it can be to schedule in time to move your body. This easy 5k run and/walk training program is designed to give you maximum benefits in a minimum amount of time.
You’ll run three times a week and have two weekly strength workouts that you can do on non-running days, or pair with a run if that’s best for your schedule. To ensure your body has time to recover, try to space your three runs out over the week — say, the first run on Tuesdays, the second on Thursdays, then the third on Saturday or Sunday. You’ve also got a 3-minute pre-run dynamic warmup to activate your muscles and get you ready to rock.
FYI: For this plan, “beginners” means you haven’t run before or it’s been months since you’ve tried. “Regulars” means that you already average one to two runs or more each week, and at any distance.
DISCLAIMER: No one knows your body better than you, but before starting this or any other exercise plan, check with your doctor, especially if you’re pregnant or less than three months postpartum.
5K Training program terms, explained:
Intervals
You’ll toggle between quick bursts of pushing yourself, then recovering with a walk or a slow jog. Intervals build your speed, stamina, and runner-confidence.
Tempo Runs
Here, you’ll practice holding a pace that challenges you, for a short amount of time if you’re a beginner and a little longer if you’re a regular. This type of workout strengthens your muscles and lungs, and it’ll give you a mental edge going into your 5K—now you know you can handle a challenge.
Endurance Session
The secret here is not worrying about how fast you’re moving when you’re jogging or running—the benefits come from the time you spend on your feet. These longer workouts will also give you proof that you can easily cover 3.1 miles.
Your 3-Minute Pre-run Warmup
These quick, dynamic exercises will prime your muscles for your run—and make those first minutes feel easier.
- Leg swings Holding a wall for support, swing one leg back and forth 10 times, then the other; now swing one leg across your body 10 times, then the other.
- Arm circles Do 10 arm circles forward, then 10 arm circles backward
- Inchworms From a standing position, bend over and walk hands out into a plank, then walk hands back to feet and stand; do 3 times total.
- Jumping jacks Do 10 in a row, and you’re ready to go!
WEEK ONE: Build your base
This week is all about establishing a running foundation, and getting into the groove of training.
BEGINNERS:
Run 1: Intervals
- Walk 5 minutes.
- Jog for 1 minute, then recover with a walk for 1 minute.
Repeat a total of 5 times, then walk 5 minutes. [Total workout time: 20 minutes]
Run 2: Tempo Walk/Run:
- Walk for 5 minutes.
- For the next 5 minutes, speed up so that you feel like the effort is a 6 on a scale from 1 to 10 (that may mean you’re just walking a little faster, or you might break into a slow jog).
- Now, for the next 5 minutes, push a little harder—your effort is at a 7 or 8 out of 10 (you might be speed-walking, you might be jogging).
- Slow back down and walk for 10 more minutes.
[Total workout time: 25 minutes]
Run 3: Endurance Session
Move for 30 minutes, jogging as often as you can, and walking whenever you need to. Remember, the jog can be slow. It does not matter how fast you go. This is all about time on your feet.
REGULARS:
Run 1: Intervals
- Jog slow for 5 minutes.
- Run for 1 minute at an effort that feels like a 7 or 8 on a scale from 1 to 10.
- Then recover with a slow jog or walk for 1 minute.
Repeat a total of 5 times, then walk 5 minutes. [Total workout time: 20 minutes]
Run 2: Tempo Run:
- Jog for 5 minutes.
- For the next 5 minutes, speed up so that you feel like the effort is a 6 on a scale from 1 to 10 (that may mean you’re jogging just a little faster).
- Now, for the next 5 minutes, push a little harder—your effort is at a 7 or 8 out of 10.
- Pull back to a slog jog for 10 more minutes.
[Total workout time: 25 minutes]
Run 3: Endurance Session
Jog for 30 minutes, walking if you need to. Remember, the jog can be slow. It does not matter how fast you go. This is all about time on your feet.
WEEK TWO: See some gains
You polished off a week of running, and guess what? You’ll notice that this week feels easier—you’re already physically and mentally stronger. Because of that, this week’s workouts will nudge you just a bit more.
BEGINNERS:
Run 1: Intervals
- Walk 5 minutes.
- Jog for 90 seconds and recover with a 90-second walk.
Repeat a total of 5 times, then walk 5 minutes. [Total workout time: 25 minutes]
Run 2: Tempo Walk/Run:
- Walk for 5 minutes.
- For the next 7 minutes, speed up so that you feel like the effort is a 6 on a scale from 1 to 10 (that may mean you’re just walking a little faster, or you might break into a slow jog).
- For the next 8 minutes, push a little harder—your effort is at a 7 or 8 out of 10 (you might be speed-walking, you might be jogging).
- Slow back down and walk for 10 more minutes.
[Total workout time: 30 minutes]
Run 3: Endurance Session
Move for 35 minutes, jogging as often as you can, and walking whenever you need to. Remember, the jog can be slow. It does not matter how fast you go. This is all about time on your feet.
REGULARS:
Run 1: Intervals
- Jog slow for 5 minutes.
- Run for 90 seconds at an effort that feels like a 7 or 8 on a scale from 1 to 10, then recover with a 90-second slow jog or walk.
Repeat a total of 5 times, then walk 5 minutes. [Total workout time: 25 minutes]
Run 2: Tempo Run:
- Jog for 5 minutes.
- For the next 7 minutes, speed up so that you feel like the effort is a 6 on a scale from 1 to 10 (that may mean you’re jogging just a little faster).
- For the next 8 minutes, push a little harder—your effort is at a 7 or 8 out of 10.
- Pull back to a slog jog for 10 more minutes.
[Total workout time: 30 minutes]
Run 3: Endurance Session
Jog for 40 minutes, walking if you need to. Remember, the jog can be slow. It does not matter how fast you go. This is all about time on your feet.
WEEK THREE: Get tenacious
You’re halfway to your goal! Carry that momentum into this week, which is all about creating the kind of muscle-and-mind strength to crush your 5K. To that end, your workouts are going to change up and offer a fresh challenge. You’ve got this.
BEGINNERS:
Run 1: Intervals
Walk 5 minutes. Then:
- Jog for 30 seconds and recover with a 1-minute walk
- Jog 1 minute and recover with a 1-minute walk
- Jog for 90 seconds and recover with a 1-minute walk
- Jog for 2 minutes and recover with a 1-minute walk
- Jog for 2.5 minutes and recover with a 1-minute walk
- Jog for 3 minutes and recover with a 1-minute walk
- Jog for 3.5 minutes and recover with a 1-minute walk
Walk 5 minutes to cool down. [Total workout time: 31 minutes]
Run 2: Tempo Walk/Run:
- Walk for 5 minutes.
- For the next 7 minutes, push yourself to an effort that feels like 7 or 8 out of 10 (this could be a jog, or even breaking into a run).
- Now, for the next 8 minutes pull back to a pace that feels like an effort of 5 or 6 (this could be a slow jog or speed-walk).
- Walk 10 more minutes.
[Total workout time: 30 minutes]
Run 3: Endurance Session
Move for 40 minutes, jogging as often as you can, and walking only when you need to. Remember, the jog can be slow. It does not matter how fast you go. This is all about time on your feet.
REGULARS:
Run 1: Intervals
Jog 5 minutes. Then:
- Sprint for 30 seconds and recover with a 1-minute jog
- Sprint 1 minute and recover with a 1-minute jog
- Sprint 90 seconds and recover with a 1-minute jog
- Sprint 2 minutes and recover with a 1-minute jog
- Sprint 90 seconds and recover with a 1-minute jog
- Sprint 1 minute and recover with a 1-minute jog
- Sprint for 30 seconds and recover with a 1-minute jog
Run 10 minutes to finish. [Total workout time: 30 minutes]
Run 2: Tempo Run
- Jog for 5 minutes.
- Run up a hill for the next 8 minutes (this could be outdoors, or inside on a treadmill at a 4 to 5 percent grade) so that your effort feels like 7 or 8 out of 10 (you should feel like it’s a challenge to keep going).
- Now, for the next 8 minutes, run down the hill (your effort should feel like a 5 or 6).
- Jog 10 more minutes.
[Total workout time: 31 minutes]
Run 3: Endurance Session
Jog for 50 minutes, and make it a goal not to walk. Remember, the jog can be slow. It does not matter how fast you go. This is all about time on your feet.
WEEK FOUR: Recover, rest, ready!
Last week of your training, and your workouts are going to dial back—you’ll only have two runs this week, and they’ll be light and easy to make sure you’ve got all your energy for 3.1 go-time. Try to schedule these two runs toward the beginning of the week (say, a Tuesday and Wednesday) so that if you’re running your 5K on a Saturday or Sunday, you’ll be fully rested and primed to get after it.
**Don’t forget, this week, only do your A strength workout, and skip your B workout, to save your legs for your 5K.
BEGINNERS:
Run 1: Intervals
- Walk 5 minutes.
- Then jog for 30 seconds and recover with a 1-minute walk.
Repeat 8 times. Walk for 5 minutes. [Total workout time: 22 minutes]
Run 2: Slow jog
- Walk for 5 minutes.
- For the next 10 minutes, jog at any pace that feels comfortable, without worrying about how fast you’re going.
- Walk for 5 minutes.
[Total workout time: 20 minutes]
REGULARS:
Run 1: Intervals
- Jog 5 minutes.
- Then run for 30 seconds (aim to hit a 7 on a scale from 1 to 10) and recover with a 1-minute jog.
Repeat 8 times. Jog 5 minutes. [Total workout time: 22 minutes]
Run 2: Comfy run
- Jog slow for 5 minutes.
- For the next 10 minutes, run at a pace that feels comfortable, without worrying about how fast you’re going.
- Slow jog for 5 minutes.
[Total workout time: 20 minutes]
Your Weekly Strength Workouts
The stronger you are, the easier it will be to move your body on a run. These two workouts are designed to target the muscles you’ll use the most while running—your shoulders, abs, hips, glutes and legs.
Each week, do your A workout in combo with Run 1, or the day after Run 1. Do the B workout in combo with Run 2, or the day after Run 2.
In your fourth week of training, only do the A workout and skip the B workout (you’ll want to rest up your legs for your 5K).
STRENGTH TRAINING A: Upper-body
Do each of the following exercises for 1 minute, aiming to notch as many reps as you can with good form. Do 3 rounds total, and make it a goal to do as many reps or more each round. Rest 30 seconds between exercises, and rest 1 minute between rounds. [Total workout time: <20 minutes]
Standing Wall Pushups
Stand facing a wall with palms planted flat against its surface at chest height and hands shoulder-width apart, arms straight. Keeping back flat, slowly bend your elbows to move body toward wall; push back to start. That’s 1 rep. [Pro at pushups? Do these on the floor.]
Crab Dips
Sit with feet planted and hands on the floor behind you, fingertips facing away from your body; lift your hips as high as you can to create a straight line from knees to shoulders. Bend your elbows to slowly lower down until your butt taps the ground, then push through your palms back to start. That’s 1 rep.
Jab, Cross, Uppercut Punches
Stand with knees slightly bent, hands in fists and raised in front of face. Throw a forward jab with your right hand (punching fist straight in front of you, then bringing it back), and then throw one with your left hand. Now, throw a cross-body punch with your right hand, then with your left. Finally, throw an uppercut with your right hand (“scooping” the air from your hip to your chin) then your left. That entire sequence is 1 rep. [Looking for a challenge? Hold a bottle of water or a soup can in each hand while you throw punches.]
Hinge Sit-Ups
Lie face up on the floor with your legs extended and your arms straight behind your head on the floor. Engaging your abs, sit up and reach your hands to your toes (touch them if you can); lower back to start. That’s 1 rep.
STRENGTH TRAINING B: Lower-body
Do each of the following exercises for 1 minute, aiming to notch as many reps as you can with good form. Rest 30 seconds between exercises. Do 3 rounds total, and make it a goal to do as many reps or more each round.
Reverse Lunges
Stand with feet together, hands on hips. Take a big step backward on right leg, lowering body to create a 90-degree angle with both knees; return to start, and repeat on left leg. That’s 1 rep.
Hip Bridges
Lie face up, arms flat on floor, knees bent and feet planted near butt. Push through your feet to raise your hips as high as you can, squeezing your butt at the top; slowly lower back to start. That’s 1 rep. [Feel too easy? Place a heavy book or a dumbbell across your waist and hold it in place for your reps.]
Air Squats
Stand with feet hip-width apart, toes slightly turned out, hands on hips. Keeping shoulders pulled back, bend knees to lower down as far as you can go with back flat; push through feet to return to start. That’s 1 rep. [Ace at air squats? Turn this into a jump squat.]
Calf Raises
Stand with feet flat on the floor, hands on hips. Slowly rise up on to tip-toes, then lower back to start. That’s 1 rep. [Have strong calves already? Do single-leg raises.
Marissa Stephenson is an ACE-certified trainer who’s run dozens of 5Ks, 10Ks, half-marathons and marathons. She’s the former deputy editor and features director of Runner’s World and currently lives in Portland, Oregon where she freelances for corporations like Nike and writes and edits for national publications.
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