This 5K training plan is perfect for absolute beginners

This 5K training plan is perfect for absolute beginners

Few workouts are as accessible as running, which doesn't require expensive equipment or bulky machines—just put on a pair of running shoes, load up a pump-up playlist, and get going. If you're an aspiring runner but a true beginner, following a specific routine — like this 5K training plan — can help you improve your strength and endurance.

This plan was specifically designed to be an accessible running guide for beginners by Jason Fitzgerald, a USA Track and Field certified coach and founder of Strength Running. By the way, a 5K run is 3.1 miles long, and it may sound scary right now, but it's totally doable if you follow this guide. It's the perfect 5K training plan for your first big run or to get you started on the path to regular running - and you can complete it in just six weeks.

If you're interested in the whole "no equipment required, open road, runner's high" thing, you can start here. The best news? No running experience is required for this 5K training plan. If you can walk, you can exit this program. (You could even go from the couch to a half marathon if you wanted!)

The ultimate 5K training plan for beginners

Run:Three days a week, you'll do a combination run and walk (details in the plan below), alternating between running and walking portions to build your endurance. If you have a watch with a timer or stopwatch function, use that to mark your intervals. Don't worry about speed - that comes with more time on your feet. Aim for a rate of perceived exertion (RPE) that feels like a 5 or 6 on a scale of 1 to 10 so you don't burn out too early.

Strength training:During this 5K training plan, you'll strength train two days a week, and these workouts will help you stay injury-free. This simple core routine is recommended by Fitzgerald. In it, you'll perform 3 sets of the following moves, performing each exercise for 45 seconds to 1 minute and alternating between moves without rest. Rest for 1 to 2 minutes between each set. The entire workout lasts about 20 minutes.

• Fahrrad Crunches
• Planke
• Glute Bridge Lift
• Seitenplanke
• Spürhund
• Beinheben

Rest:During this 5K training plan, you'll also take two days completely off each week to give your body time to rest and recover for your next training sessions.

Take steps:Finally, you'll learn to do "steps" - short bursts of speed from jogging to sprinting to jogging again, all over the course of 20 to 30 seconds. Do this once a week after your mid-week base run. When you take your weekly steps, walk or rest for 45 to 90 seconds between each step.

“Always remember to remain relaxed throughout a step—at no point should you strain or rush,” says Fitzgerald. Steps help loosen up your legs, prepare you for faster workouts, and reinforce good form. Ready to take it to the next level? Try these other interval running workouts.

Tips for Following the 5K Training Plan

• Dieser 5K-Trainingsplan passt sich flexibel Ihrem Lebensstil an. Fühlen Sie sich frei, Lauf-, Kraft- und Ruhetage nach Ihrem Zeitplan neu zu ordnen – Sie werden immer noch von den kardiovaskulären Vorteilen profitieren.
• Versuchen Sie für mehr Motivation, mit einem Freund zu laufen. Wenn ihr Tempo langsamer ist als Ihres, konzentrieren Sie sich darauf, Ihren Schritt zu perfektionieren, indem Sie leicht auf Ihren Fersen landen und dann nach vorne rollen, um sich auf Ihren Zehen abzustoßen. Wenn ihr Tempo schneller ist, hilft es Ihnen, stärker zu werden, wenn Sie sich an ein oder zwei Tagen pro Woche über Ihre Komfortzone hinaus bewegen. Außerdem werden Sie durch das Gespräch und die Kameradschaft motiviert bleiben.
• Drucken Sie diesen 5K-Trainingsplan aus, damit Sie ihn schnell zur Hand haben. (Stellen Sie sicher, dass Sie beim Drucken das Querformat verwenden, um die beste Auflösung zu erhalten). es aus. Papier sparen ist zwar großartig (und zweifellos wichtig), aber manchmal kann es die Sekunde sein, eine gedruckte Kopie zu haben
• Bereit für mehr? Steigen Sie für die nächste Runde auf den 5-km-Trainingsplan für Fortgeschrittene von Shape, um Ihre Geschwindigkeit zu übertreffen.