Spring 5k Newbie Running Plan
Spring. It’s coming! It’s staying lighter later, birds are chirping in the morning, and we’re feeling ready to lurch out of hibernation.
What better time to revisit those New Year’s fitness resolutions and goals?
The rising temperatures and extra daylight can be great motivators to get outside and get moving (walking, cycling, a backyard bodyweight HIIT workout). But if you’re still in need a little push why not sign up for a road race? It can be the “make you do it” motivation you need to put one foot in front of the other.
If you’re new to running, you should be able to conquer a 5k or 10k (and feel good while doing it) with as little as one to two months of training.
If you’re setting your goals a bit loftier and looking to finally crush that half marathon, plan on three to four months of dedicated running and training.
Conquer a spring race with this simple Couch to 5K 6-week plan!
Note: As you get stronger push yourself to run consistently for longer periods of time. Start with 5 minutes running + 1 min walking and then increase to 10 minutes steady running, then 15 minutes, 20 minutes and so on.
Newbie Walk to Run 5k Plan
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 1 | w/u= 5 min walk. 1min run / 2 min walk x5. c/d 5min walk | off | w/u= 5 min walk. 1min run / 2 min walk x5. c/d 10 min walk | off | w/u= 5 min walk 1min run / 2 min walk x5. c/d 5 min walk | w/u= 5 min. 1min run / 1 min walk x 10. c/d 5 min | 20 minutes walking |
| Week 2 | w/u= 5 min walk. 1 min run / 2 min walk x5. c/d 5min walk | off | w/u= 5 min walk. 1.5 min run / 2 min walk x5. c/d 10 min walk | off | w/u= 5 min walk. 1.5 min run / 2 min walk x5. c/d 5 min walk | w/u= 5 min walk. 2 min run / 1 min walk x5. 1 min run / 1 min walk x5.
c/d 10 min walk |
1 min jog
20 min walking 2 min jog |
| Week 3 | w/u= 5 min walk. 1.5 min run / 2 min walk x5. c/d 5 min walk | off | w/u= 5 min walk. 1.5 min run / 2 min walk x6. c/d 5 min walk | off | w/u= 5 min walk. 1.5 min run / 2 min walk x6. c/d 5 min walk | w/u= 5 min walk. 3 min run / 2 min walk x3. 1 min run / 1 min walk x5.
c/d 10 min walk |
2 min jog
20 min walking 3 min jog |
| Week 4 | w/u= 5 min walk. 2 min run / 1 min walk x5. c/d 5 min walk | off | w/u= 5 min walk. 3 min run / 1 min walk x3.
5 min run c/d 5 min walk |
off | w/u= 5 min walk. 2 min run / 1 min walk x5. c/d 5 min walk | w/u= 5 min walk. 3 min run / 1 min walk x3.
5 min run c/d 10 min walk |
3 min jog
20 min walking 4 min jog |
| Week 5 | w/u= 5 min walk. 4 min run / 1 min walk x5. c/d 5 min walk | off | w/u= 5 min walk. 6 min run / 2 min walk x 2. 6 min run. c/d 5 min walk | off | w/u= 5 min walk. 5 min run / 1 min walk x5. c/d 5 min walk | w/u = 5 min walk.
Run 20 minutes c/d 5 min walk |
5 min jog
20 min walking 5 min jog |
| Week 6 | w/u= 5 min walk.
8 minute run / 2 min walk x2 . c/d 5 min walk |
off | w/u= 5 min walk.
8 minute run / 2 min walk x2 . c/d 5 min walk |
20 minute walk 5 min jog at end | w/u= 5 min walk.
8 minute run / 2 min walk x2 . c/d 5 min walk |
Race Day! Alternate 3 min run / 1 min walk for first 2 miles. Run last mile. Or run it all! |
w/u = warm up c/d = cool down
Find motivation by buddying up with a friend or listening to music or your favourite podcast to help pass the time. And feel free to take some of your runs on the treadmill for those less-than-perfect spring weather days!
Are you planning on running a spring race? Let us know if you tried this workout or what plan you’re following this spring by finding us on Facebook, Instagram, Twitter and tagging #ReflexNation.
