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Train for a 5K
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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.

5K training with Jeff Galloway

Click here to download Jeff Galloway's 5K training app
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The material in this website is provided for educational and informational purposes only and is not intended as medical advice. It should not be used to diagnose or treat any illness, metabolic disorder, disease or health problem. Always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice and information contained in this website is at the sole choice and risk of the reader.