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.