Your 12-week 5K Training Plan - Virtua Article

Your 12-week 5K Training Plan

By Kyle Anderson, BS, ACSM-CPT, Fitness Specialist
William G. Rohrer Center for HealthFitness

In the spring, your social media feed is likely full of smiling, sweaty people proudly posing with medals. If you think such an achievement is unrealistic for you, we encourage you to reconsider.

With proper planning and dedication, many self-proclaimed “out-of-shape” people can complete a 5K—a major milestone in itself, and potentially step one toward other fitness goals.

It’s ideal to have at least 12 weeks to prepare for a 5K, whether you intend to run the entire course or alternate between jogging and walking. In either scenario, you’ll want to focus on the time you spend exercising and not be distracted by your distance or speed. 

Here are two 5K training plans to help you get started. Pick the one that’s right for you and post it on the fridge for reference.

Plan one: Beginner’s 5K Guide (walk/run combo)
Plan two: Moderate 5K Guide (for running a complete 5K)

Consult your primary care doctor if you have specific questions or concerns about your ability to run.

Speaking of doctors, you can Run with the Docs on Sunday, June 3. This annual 5K raises funds for families coping with the loss of a pregnancy or infant

Let this inspiring event be your motivation to start moving!

Updated March 13, 2018

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