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Start This Plan

Run Your First 5K in 6 Weeks

6 Weeks / 5 Days a Week / Beginner

Start This Plan

Run Your First 5K in 6 Weeks

6 Weeks / 5 Days a Week / Beginner

Run Your First 5K in 6 Weeks

6 Weeks / 5 Days a Week / Beginner

Workout Goals

Day 1
Day 2
Day 3
Day 4
Day 5

Day 1

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

Pace yourself and try to improve every day!

	Exercise	Sets	Distance	Time	Reps
	Stretching	Stretching 1 sets, 00:05:00	1		00:05:00	--:--	Daily Cardio
Before you begin any run, following a routine of stretching that warms up your muscles and joints through a full range of motion, improves circulation and helps prevent injuries. Some of the most common stretches before you begin running are the following: Quad Stretch Hamstring Stretch Calf Stretch Groin Stretch
	Walking	Walking 1 sets, 2.00 mi ,	1	2 mi		--:--	Daily Cardio
	Stretching	Stretching 1 sets, 00:05:00	1		00:05:00	--:--	Daily Cardio
Before you begin any run, following a routine of stretching that warms up your muscles and joints through a full range of motion, improves circulation and helps prevent injuries. Some of the most common stretches before you begin running are the following: Quad Stretch Hamstring Stretch Calf Stretch Groin Stretch

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Workout Plan Summary

Running your first 5K can be incredibly daunting… but this plan can help you run your first 5K in 8 simple weeks! It’s time to get started towards running that first 5K and improving your health!

Day 2

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 2

Pace yourself and try to improve every day!

	Exercise	Sets	Distance	Time	Reps
	Stretching	Stretching 1 sets, 00:05:00	1		00:05:00	--:--	Daily Cardio
Before you begin any run, following a routine of stretching that warms up your muscles and joints through a full range of motion, improves circulation and helps prevent injuries. Some of the most common stretches before you begin running are the following: Quad Stretch Hamstring Stretch Calf Stretch Groin Stretch
	Running Intermediate	Running 1 sets, 1.50 mi ,	1	1.5 mi		--:--	Daily Cardio
	Stretching	Stretching 1 sets, 00:05:00	1		00:05:00	--:--	Daily Cardio
Before you begin any run, following a routine of stretching that warms up your muscles and joints through a full range of motion, improves circulation and helps prevent injuries. Some of the most common stretches before you begin running are the following: Quad Stretch Hamstring Stretch Calf Stretch Groin Stretch

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

Running your first 5K can be incredibly daunting… but this plan can help you run your first 5K in 8 simple weeks! It’s time to get started towards running that first 5K and improving your health!

Day 4

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 3

Pace yourself and try to improve every day!

	Exercise	Sets	Distance	Time	Reps
	Stretching	Stretching 1 sets, 00:05:00	1		00:05:00	--:--	Daily Cardio
Before you begin any run, following a routine of stretching that warms up your muscles and joints through a full range of motion, improves circulation and helps prevent injuries. Some of the most common stretches before you begin running are the following: Quad Stretch Hamstring Stretch Calf Stretch Groin Stretch
	Running Intermediate	Running 1 sets, 2.00 mi ,	1	2 mi		--:--	Daily Cardio
	Stretching	Stretching 1 sets, 00:05:00	1		00:05:00	--:--	Daily Cardio
Before you begin any run, following a routine of stretching that warms up your muscles and joints through a full range of motion, improves circulation and helps prevent injuries. Some of the most common stretches before you begin running are the following: Quad Stretch Hamstring Stretch Calf Stretch Groin Stretch

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

Running your first 5K can be incredibly daunting… but this plan can help you run your first 5K in 8 simple weeks! It’s time to get started towards running that first 5K and improving your health!

Day 6

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 4

Pace yourself and try to improve every day!

	Exercise	Sets	Distance	Time	Reps
	Stretching	Stretching 1 sets, 00:05:00	1		00:05:00	--:--	Daily Cardio
Before you begin any run, following a routine of stretching that warms up your muscles and joints through a full range of motion, improves circulation and helps prevent injuries. Some of the most common stretches before you begin running are the following: Quad Stretch Hamstring Stretch Calf Stretch Groin Stretch
	Running Intermediate	Running 1 sets, 2.00 mi ,	1	2 mi		--:--	Daily Cardio
	Stretching	Stretching 1 sets, 00:05:00	1		00:05:00	--:--	Daily Cardio
Before you begin any run, following a routine of stretching that warms up your muscles and joints through a full range of motion, improves circulation and helps prevent injuries. Some of the most common stretches before you begin running are the following: Quad Stretch Hamstring Stretch Calf Stretch Groin Stretch

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

Running your first 5K can be incredibly daunting… but this plan can help you run your first 5K in 8 simple weeks! It’s time to get started towards running that first 5K and improving your health!

Day 7

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 5

Pace yourself and try to improve every day!

	Exercise	Sets	Distance	Reps
	Stretching	Stretching 1 sets, 00:05:00	1	00:05:00	--:--	Daily Cardio
Before you begin any run, following a routine of stretching that warms up your muscles and joints through a full range of motion, improves circulation and helps prevent injuries. Some of the most common stretches before you begin running are the following: Quad Stretch Hamstring Stretch Calf Stretch Groin Stretch
	Walking	Walking 1 sets, 00:45:00	1	00:45:00	--:--	Daily Cardio
	Stretching	Stretching 1 sets, 00:05:00	1	00:05:00	--:--	Daily Cardio
Before you begin any run, following a routine of stretching that warms up your muscles and joints through a full range of motion, improves circulation and helps prevent injuries. Some of the most common stretches before you begin running are the following: Quad Stretch Hamstring Stretch Calf Stretch Groin Stretch

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

Running your first 5K can be incredibly daunting… but this plan can help you run your first 5K in 8 simple weeks! It’s time to get started towards running that first 5K and improving your health!

Workout Goals

Start This Plan

Run Your First 5K in 6 Weeks

6 Weeks / 5 Days a Week / Beginner

Run Your First 5K in 6 Weeks

6 Weeks / 5 Days a Week / Beginner

Run Your First 5K in 6 Weeks

6 Weeks / 5 Days a Week / Beginner

Workout Goals

Workout Plan Navigation

Day 1

Notes for Week 1, Day 1

Workout Plan Summary

Day 2

Notes for Week 1, Day 2

Workout Plan Summary

Day 4

Notes for Week 1, Day 3

Workout Plan Summary

Day 6

Notes for Week 1, Day 4

Workout Plan Summary

Day 7

Notes for Week 1, Day 5

Workout Plan Summary

Workout Goals

Workout Goals