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

fitness nav

Get fit with Virtua

See how the Virtua Centers for HealthFitness can help you reach your fitness goals.
Explore the centers in Moorestown, Voorhees and Washington Township.

You May Also Like

9 Top Fitness Apps for Workouts, Sports Training and Weight Loss - Virtua Article

9 Top Fitness Apps for Workouts, Sports Training and Weight Loss

If you have a smartphone, you have access to hundreds, if not thousands, of health and fitness apps—all promising to help you live a healthier life through exercise and diet.

Read More
Punch Up Your Fitness Routine with Boxing - Virtua Article

Punch Up Your Fitness Routine with Boxing

Boxing is an exercise trend that packs a calorie-burning punch. If you're tired of the same old cardio routine, boxing might be the new challenge your body needs.

Read More
Ease Stress with This Easy Guide to Meditation for Beginners - Virtua Article

Ease Stress with This Beginner's Guide to Meditation

Beyond stress relief, meditation can help with pain management, anxiety, reducing blood pressure, improving focus and more. This beginner's guide can help you get started.

Read More
How Much Is Too Much Exercise? - Virtua Article

How Much Is Too Much Exercise?

Exercise is an important part of a healthy lifestyle. But, too much exercise can have serious consequences including increased risk of injury, exhaustion and depression.

Read More

5 Ways to Reduce Arthritis Pain

Without relying as much on medication or pills, relieving the minor aches and pains of osteoarthritis can be as simple as following these tips.

Read More
The 9 Best Sports to Accelerate Your Weight Loss - Virtua Article

The 9 Best Sports to Accelerate Your Weight Loss

Trying to lose weight? The following are the best and most fun sports for weight loss. And for many you don't need expensive equipment or a gym membership.

Read More
Showing 6 of 65