5K Training Program

4. Choose The Right Training Program: Conditioning | Advanced | Training Rules | Next Steps In Your Journey

Conditioning
5K Training Program

Week 1 Workout: [walk 1 min, run 7 min, x3 sets] ➤ [walk 1 min] = 25 mins
SUN 25 mins	MON Off	TUE Off	WED 25 mins	THUR Off	FRI 25 mins	SAT Off	Total Time (Per Week) 1 hr 15 mins
Week 2 Workout: [walk 1 min, run 7 min, x3 sets] ➤ [walk 1 min] = 25 mins
SUN 25 mins	MON Off	TUE Off	WED 25 mins	THUR Off	FRI 25 mins	SAT Off	Total Time (Per Week) 1 hr 15 mins
Week 3 Workout: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min] = 23 mins
SUN 23 mins	MON Off	TUE Off	WED 23 mins	THUR Off	FRI 23 mins	SAT Off	Total Time (Per Week) 1 hr 9 mins
Week 4 Workout: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min] = 23 mins
SUN 23 mins	MON Off	TUE Off	WED 23 mins	THUR Off	FRI 23 mins	SAT Off	Total Time (Per Week) 1 hr 9 mins
Week 5 Workout: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min, run 2 min] ➤ [walk 1 min] = 26 mins
SUN 26 mins	MON Off	TUE Off	WED 26 mins	THUR Off	FRI 26 mins	SAT Off	Total Time (Per Week) 1 hr 18 mins
Week 6 Workout: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min, run 4 min,] ➤ [walk 1 min] = 28 mins
SUN 28 mins	MON Off	TUE Off	WED 28 mins	THUR Off	FRI 28 mins	SAT Off	Total Time (Per Week) 1 hr 24 mins
Week 7 Workout: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min, run 5 min] ➤ [walk 1 min] = 29 mins
SUN 29 mins	MON Off	TUE Off	WED 29 mins	THUR Off	FRI 29 mins	SAT Off	Total Time (Per Week) 1 hr 27 mins
Week 8 Workout: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min, run 6 min] ➤ [walk 1 min] = 30 mins
SUN 30 mins	MON Off	TUE Off	WED 30 mins	THUR Off	FRI 30 mins	SAT Off	Total Time (Per Week) 1 hr 30 mins
Week 9 Workout: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min, run 8 min] ➤ [walk 1 min] = 32 mins
SUN 32 mins	MON Off	TUE Off	WED 32 mins	THUR Off	FRI 32 mins	SAT Off	Total Time (Per Week) 1 hr 36 mins
Week 10 Workout A : [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min] = 23 mins Workout B: [walk 1 min, run 10 min, x3 sets] ➤ [walk 1 min] = 34 mins
SUN 23 mins	MON Off	TUE 34 mins	WED 34 mins	THUR Off	FRI 34 mins	SAT Off	Total Time (Per Week) 2 hr 5 mins
Week 11: Race Day
Race Day 5K Walk 1/Run 10							Total Time 30 - 40 mins

The above schedule should be run at least three time per week. You can move the training days around to fit your weekly routine, but be sure to keep rest days between sessions to allow your body to recover. All running should be done at a conversation pace, and all walking should be done briskly. Of course, a proper warm‑up and cooldown are required. Your goal is to prepare yourself for a 5K run that will be interspersed with some walking breaks. Don't worry about pace or distance as the goal is to increase the interval of time running/walking.

Advanced
5K Training Program

Advanced Schedule Coming Soon...

Week 1 Workout: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min] = 23 mins
SUN 23 mins	MON Off	TUE Off	WED 23 mins	THUR Off	FRI 23 mins	SAT Off	Total Time (Per Week) 1 hr 9 mins
Week 2 Workout: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min] = 23 mins
SUN 23 mins	MON Off	TUE Off	WED 23 mins	THUR Off	FRI 23 mins	SAT Off	Total Time (Per Week) 1 hr 9 mins
Week 3 Workout: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min, run 5 min] ➤ [walk 1 min] = 29 mins
SUN 29 mins	MON Off	TUE Off	WED 29 mins	THUR Off	FRI 29 mins	SAT Off	Total Time (Per Week) 1 hr 27 mins
Week 4 Workout: [walk 1 min, run 10 min, x3 sets] ➤ [walk 1 min, run 1 min] ➤ [walk 1 min] = 36 mins
SUN 36 mins	MON Off	TUE Off	WED 36 mins	THUR Off	FRI 36 mins	SAT Off	Total Time (Per Week) 1 hr 48 mins
Week 5 Workout: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min, run 8 min] ➤ [walk 1 min] = 32 mins
SUN 32 mins	MON Off	TUE Off	WED 32 mins	THUR Off	FRI 32 mins	SAT Off	Total Time (Per Week) 1 hr 36 mins
Week 6 Workout A: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min] = 23 mins Workout B: [walk 1 min, run 10 min, x3 sets] ➤ [walk 1 min] = 34 mins
SUN 34 mins	MON Off	TUE 34 mins	WED 23 mins	THUR Off	FRI 34 mins	SAT Off	Total Time (Per Week) 2 hr 5 mins
Week 7 Workout A: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min] = 23 mins Workout B: [walk 1 min, run 10 min, x3 sets] ➤ [walk 1 min] = 34 mins
SUN 34 mins	MON Off	TUE 34 mins	WED 23 mins	THUR Off	FRI 34 mins	SAT Off	Total Time (Per Week) 2 hr 5 mins
Week 8 Workout A: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min] = 23 mins Workout B: [walk 1 min, run 10 min, x3 sets] ➤ [walk 1 min] = 34 mins
SUN 34 mins	MON Off	TUE 34 mins	WED 23 mins	THUR Off	FRI 34 mins	SAT Off	Total Time (Per Week) 2 hr 5 mins
Week 9 Workout A: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min] = 23 mins Workout B: [walk 1 min, run 10 min, x3 sets] ➤ [walk 1 min] = 34 mins
SUN 34 mins	MON Off	TUE 34 mins	WED 29 mins	THUR Off	FRI 34 mins	SAT Off	Total Time (Per Week) 2 hr 11 mins
Week 10 Workout A: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min] = 23 mins Workout B: [walk 1 min, run 10 min, x3 sets] ➤ [walk 1 min] = 34 mins Workout C: [walk 1 min, run 10 min, x2 sets] ➤ [walk 1 min, run 2 min] ➤ [walk 1 min] = 26 mins
SUN 23 mins	MON Off	TUE 34 mins	WED 26 mins	THUR Off	FRI 34 mins	SAT 26 mins	Total Time (Per Week) 2 hr 23 mins
Week 11: Race Day
Race Day 5K Walk 1/Run 10							Total Time 25 - 35 mins

You can move the training days around to fit your weekly routine, but be sure to keep rest days between sessions to allow your body to recover. Pace and distance are not a concern. This program goal is to increase the duration of running to walking and to slowly add in additional training days. All training uses the 1 min walk/10 min run principle.

Training Rules

These programs start conservatively. You can even fall a little behind and still get back on the program.
Once you reach the halfway mark, you may find it difficult to keep up unless you run faithfully at least three times a week.
If you can't keep up, or you lose time from illness or injury, don't panic: stay at the level you can handle or go back a level until you are ready to move on.
Remember, it took you a lot of years to get out of shape; take time getting back into shape.

Next Steps For Your Running Journey

Start with these programs as your launching pad, your first steady step into a lifestyle that supports your health, confidence, and long‑term goals. The Running Room is here for your journey, ready to guide you, encourage you, and help you build a foundation that lasts.
Use the resources below to explore everything you need to get started: tips on choosing the right gear, understanding proper running form, building your base, and developing smart habits that support your progress.

ASICS Gel-Cumulus 28

Brooks Glycerin Flex

ASICS Superblast 3

New Balance 1080v15

Electronics

Shop the latest Running Room Apparel

Shop these deals before they are gone!

Duck And Run 2026

5K Training Program

4. Choose The Right Training Program: Conditioning | Advanced | Training Rules | Next Steps In Your Journey

Conditioning
5K Training Program

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11: Race Day

Advanced
5K Training Program

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11: Race Day

Training Rules

Next Steps For Your Running Journey

ASICS Gel-Cumulus 28

Brooks Glycerin Flex

ASICS Superblast 3

New Balance 1080v15

Electronics

Shop the latest Running Room Apparel

Shop these deals before they are gone!

Duck And Run 2026

5K Training Program

4. Choose The Right Training Program: Conditioning | Advanced | Training Rules | Next Steps In Your Journey

Conditioning 5K Training Program

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11: Race Day

Advanced 5K Training Program

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11: Race Day

Training Rules

Next Steps For Your Running Journey

Conditioning
5K Training Program

Advanced
5K Training Program