Basic Training to Run Your First 5K

Running a 5K is an excellent goal for new runners. You’ll get lots of motivation, as well as enjoyment, from participating in a race, and 5K (3.1 miles) is the perfect distance for first-timers. Even if you’re a couch potato,you can be ready for a 5K in a couple of months. Below is an eight-week 5K training schedule to help get you to the finish line. It assumes that you can already run at least a mile. If you can only run for 5 minutes at a time or if this 5K program doesn’t seem challenging enough for your running level you can make appropriate adjustments.


View the training schedule.

Download our 5K Training Guide.

Download our 5K Disclaimer Template to share with your participants.

Click here to download Jeff Galloway’s 5K training app