Click on the picture below to see my 12 week 5K training program. This chart is a beginner program,
You will train 3 days a week, using at least 1 rest day between training days. Feel free to insert other activities or workouts on those days.
Start each training session with a 5 minute warm-up, walking works well to loosen up the muscles and joints. Make sure you are well hydrated. Finish each session with a 5 minute cool-down, which should include some stretching.
The 12 week 5K training program below is designed for the individual who can run 3 miles, but who would like to work on improving their 5K.
