This 12-week program is designed for someone with a sedentary lifestyle looking to build up to running a 5K or just over 3 miles (3.125 miles). The focus is on gradually increasing running intervals to avoid injury and build endurance. The plan includes three running days per week and optional cross-training and rest days to ensure adequate recovery. I haven’t included weight training into the intro to running program.

This program aims to build up your cardiovascular endurance from a complete beginner level. It is aimed at getting someone from walking to running and with consistent training, you should be able to run a 5-kilometer distance in 12 weeks. If you struggle, you can always double up the weeks until you “pass” each week. If it takes you 12 weeks or 24 weeks, it doesn’t matter, as long as you are improving your health, staying addiction-free, and seeing progress.

Improving your heart health and cardiovascular fitness is the perfect place to start your wellness recovery. Start slow – especially if you were sedentary for an extended amount of time. Drop the ego; it doesn’t matter what you did 10 years ago or even last year if you haven’t been active in a long time.  

Weekly Schedule

• Day 1: Run/Walk Intervals
• Day 2: Rest or Cross-Training
• Day 3: Run/Walk Intervals
• Day 4: Rest
• Day 5: Run/Walk Intervals
• Day 6: Rest or Cross-Training
• Day 7: Rest

Intensity Guidelines

• Easy pace: You should be able to hold a conversation while running.
• Cross-training: Choose low-impact activities like cycling, swimming, or yoga to complement your running workouts.

Tips for Success

1. Listen to Your Body: It’s normal to feel some level of soreness but stop if you experience pain. This plan has a linear progression and assumes no setbacks, illnesses, or injuries. It’s ok to take some time off and start back where you left off or step it back a week.
2. Stay Consistent: The key to progress is consistency.
3. Hydrate and Fuel Properly: Drink water before and after your runs and maintain a balanced diet.
4. Wear Proper Gear: Invest in a good pair of running shoes to avoid injury.
   • I recommend the HOKA line of shoes; they have massive cushioning, and I remember when I put my first pair on a pair of HOKAs (Clifton 9s) – it felt like I was floating.
5. Track Your Progress: Keep a running/training journal to note your achievements and motivate yourself.

By the end of this 12-week program, you should be able to run 5K comfortably. Celebrate your accomplishment by signing up for a local 5K race or running your own personal 5K challenge!

Week 1-4: Build the Habit

Focus on getting used to the routine and building a base level of fitness.

Week 1

• Day 1: 1 min run / 2 min walk x 8 (total 24 minutes)
• Day 3: 1 min run / 2 min walk x 8
• Day 5: 1 min run / 2 min walk x 8

Week 2

• Day 1: 1.5 min run / 2 min walk x 6 (total 21 minutes)
• Day 3: 1.5 min run / 2 min walk x 6
• Day 5: 1.5 min run / 2 min walk x 6

Week 3

• Day 1: 2 min run / 2 min walk x 6 (total 24 minutes)
• Day 3: 2 min run / 2 min walk x 6
• Day 5: 2 min run / 2 min walk x 6

Week 4

• Day 1: 3 min run / 2 min walk x 5 (total 25 minutes)
• Day 3: 3 min run / 2 min walk x 5
• Day 5: 3 min run / 2 min walk x 5

Week 5-8: Building Endurance

Increase running intervals and decrease walking time to build stamina.

Week 5

• Day 1: 4 min run / 1.5 min walk x 4 (total 22 minutes)
• Day 3: 4 min run / 1.5 min walk x 4
• Day 5: 4 min run / 1.5 min walk x 4

Week 6

• Day 1: 5 min run / 1.5 min walk x 4 (total 26 minutes)
• Day 3: 5 min run / 1.5 min walk x 4
• Day 5: 5 min run / 1.5 min walk x 4

Week 7

• Day 1: 6 min run / 1 min walk x 4 (total 28 minutes)
• Day 3: 6 min run / 1 min walk x 4
• Day 5: 6 min run / 1 min walk x 4

Week 8

• Day 1: 8 min run / 1 min walk x 3 (total 27 minutes)
• Day 3: 8 min run / 1 min walk x 3
• Day 5: 8 min run / 1 min walk x 3

Week 9-12: Reaching 5K

Shift towards continuous running with minimal walking breaks.

Week 9

• Day 1: 10 min run / 1 min walk x 3 (total 33 minutes)
• Day 3: 10 min run / 1 min walk x 3
• Day 5: 10 min run / 1 min walk x 3

Week 10

• Day 1: 12 min run / 1 min walk x 2 (total 26 minutes)
• Day 3: 12 min run / 1 min walk x 2
• Day 5: 12 min run / 1 min walk x 2

Week 11

• Day 1: 15 min run / 1 min walk x 2 (total 32 minutes)
• Day 3: 15 min run / 1 min walk x 2
• Day 5: 15 min run / 1 min walk x 2

Week 12

• Day 1: Run 20 minutes, walk 1 minute, run 10 minutes (total 31 minutes)
• Day 3: Run 25 minutes continuously
• Day 5: Run 30 minutes continuously

Program Overview

This 24-week program is divided into two phases: the first 12 weeks focus on building up to a 5K run, and the next 12 weeks gradually increase your running distance to 10K. The second phase also incorporates beginner weight training sessions to improve overall strength and endurance, reduce injury risk, and enhance running performance.

Weekly Schedule (Weeks 13-24)

• Day 1: Run/Walk Intervals + Weight Training
• Day 2: Rest or Cross-Training
• Day 3: Continuous Run + Core Workout
• Day 4: Rest
• Day 5: Run/Walk Intervals + Weight Training
• Day 6: Long Run
• Day 7: Rest or Active Recovery

Weeks 13-16: Transition to 10K

The goal during these weeks is to increase your running time and distance gradually while introducing weight training twice a week.

Week 13

• Day 1: Run 3K (easy pace) + Weight Training (Full Body)
• Day 3: Run 4K (easy pace) + Core Workout
• Day 5: Run 3K (easy pace) + Weight Training (Full Body)
• Day 6: Long Run – 5K

Week 14

• Day 1: Run 4K (easy pace) + Weight Training (Upper Body Focus)
• Day 3: Run 4K (easy pace) + Core Workout
• Day 5: Run 4K (easy pace) + Weight Training (Lower Body Focus)
• Day 6: Long Run – 6K

Week 15

• Day 1: Run 4.5K (easy pace) + Weight Training (Full Body)
• Day 3: Run 5K (easy pace) + Core Workout
• Day 5: Run 4.5K (easy pace) + Weight Training (Full Body)
• Day 6: Long Run – 7K

Week 16

• Day 1: Run 5K (easy pace) + Weight Training (Upper Body Focus)
• Day 3: Run 5K (easy pace) + Core Workout
• Day 5: Run 5K (easy pace) + Weight Training (Lower Body Focus)
• Day 6: Long Run – 8K

Weeks 17-20: Building Strength and Distance

Focus on increasing the distance of your long runs while maintaining strength sessions twice a week.

Week 17

• Day 1: Run 5K (easy pace) + Weight Training (Full Body)
• Day 3: Run 5K (tempo pace) + Core Workout
• Day 5: Run 5K (easy pace) + Weight Training (Full Body)
• Day 6: Long Run – 9K

Week 18

• Day 1: Run 5.5K (easy pace) + Weight Training (Upper Body Focus)
• Day 3: Run 5K (tempo pace) + Core Workout
• Day 5: Run 5.5K (easy pace) + Weight Training (Lower Body Focus)
• Day 6: Long Run – 9.5K

Week 19

• Day 1: Run 6K (easy pace) + Weight Training (Full Body)
• Day 3: Run 6K (tempo pace) + Core Workout
• Day 5: Run 6K (easy pace) + Weight Training (Full Body)
• Day 6: Long Run – 10K

Week 20

• Day 1: Run 6K (easy pace) + Weight Training (Upper Body Focus)
• Day 3: Run 6.5K (tempo pace) + Core Workout
• Day 5: Run 6K (easy pace) + Weight Training (Lower Body Focus)
• Day 6: Long Run – 10.5K

Weeks 21-24: Consolidating Endurance and Strength

These final weeks focus on consolidating your ability to run 10K comfortably, with a continued emphasis on strength training.

Week 21

• Day 1: Run 6.5K (easy pace) + Weight Training (Full Body)
• Day 3: Run 7K (tempo pace) + Core Workout
• Day 5: Run 6.5K (easy pace) + Weight Training (Full Body)
• Day 6: Long Run – 11K

Week 22

• Day 1: Run 7K (easy pace) + Weight Training (Upper Body Focus)
• Day 3: Run 7.5K (tempo pace) + Core Workout
• Day 5: Run 7K (easy pace) + Weight Training (Lower Body Focus)
• Day 6: Long Run – 11.5K

Week 23

• Day 1: Run 7.5K (easy pace) + Weight Training (Full Body)
• Day 3: Run 8K (tempo pace) + Core Workout
• Day 5: Run 7.5K (easy pace) + Weight Training (Full Body)
• Day 6: Long Run – 12K

Week 24

• Day 1: Run 8K (easy pace) + Weight Training (Upper Body Focus)
• Day 3: Run 8.5K (tempo pace) + Core Workout
• Day 5: Run 8K (easy pace) + Weight Training (Lower Body Focus)
• Day 6: Long Run – 12.5K

Weight Training Guidelines

Each weight training session should last 30-45 minutes and include:

1. Warm-up: 5-10 minutes of dynamic stretching or light cardio.
2. Exercises:
   • Squats (Bodyweight or with weights)
   • Lunges
   • Deadlifts
   • Push-ups
   • Plank (30-60 seconds)
   • Dumbbell Rows
3. Cool-down: 5-10 minutes of stretching.

By the end of this 24-week program, you will be able to run a 10K comfortably and have a solid foundation of strength to support your running goals. Celebrate your achievement by participating in a 10K race or planning a personal challenge!

Goal: Improve endurance, strength, and speed through varied weekly workouts.

This is a similar program I use to train for my marathons, the mileage is a bit light for marathon training, but this would set a very basic and general guidelines. I do longer run distances than listed below, more intervals and more weights but it varies as I lead up to my races. My compulsive side kind of takes over when it comes to my own running training where I can obsess over mileage, diet, and weight training.

I didn’t want to get too into specifics for longer distances as every situation is extremely unique – a cookie cutter program will only lead to disappointment or injury. Family life, work schedule, kids schedule, running background, injuries, etc. If you would like a periodized program, please reach out and we can figure out a tailored plan for your race.

🗓️ Weekly Structure:

📅 Weekly Breakdown:

Weeks 1-4 (Base Building Phase)

Focus: Build endurance and get comfortable with varied workouts.

Key Workouts:

• Tuesday Intervals:
  • Week 1: 6 x 400m at 5K pace with 90-sec rest
  • Week 2: 8 x 400m at 5K pace with 90-sec rest
  • Week 3: 6 x 600m at 10K pace with 2-min rest
  • Week 4: 8 x 600m at 10K pace with 2-min rest
• Thursday Hill Repeats:
  • Week 1: 6 x 30-sec hill sprints at 80-90% effort, jog down recovery
  • Week 2: 8 x 30-sec hill sprints
  • Week 3: 6 x 45-sec hill sprints
  • Week 4: 8 x 45-sec hill sprints
• Saturday Long Runs:
  • Week 1: 6 miles
  • Week 2: 8 miles
  • Week 3: 9 miles
  • Week 4: 10 miles

Weeks 5-8 (Strength & Tempo Phase)

Focus: Build strength and improve race pace.

Key Workouts:

• Tuesday Speed Work:
  • Week 5: 8 x 400m at 3K pace with 90-sec rest
  • Week 6: 6 x 800m at 5K pace with 2-min rest
  • Week 7: 10 x 400m at 3K pace with 1-min rest
  • Week 8: 5 x 1K at 10K pace with 2-min rest
• Thursday Tempo Runs:
  • Week 5: 4 miles at tempo pace (comfortably hard)
  • Week 6: 5 miles at tempo pace
  • Week 7: 6 miles at tempo pace
  • Week 8: 6 miles with last mile faster
• Saturday Long Runs:
  • Week 5: 11 miles
  • Week 6: 12 miles
  • Week 7: 13 miles
  • Week 8: 14 miles

Weeks 9-12 (Peak Phase)

Focus: Sharpen speed and endurance for race day.

Key Workouts:

• Tuesday Intervals:
  • Week 9: 8 x 400m at 5K pace with 90-sec rest
  • Week 10: 6 x 600m at 10K pace with 2-min rest
  • Week 11: 4 x 1-mile repeats at half marathon pace with 3-min rest
  • Week 12: 6 x 400m at race pace with 60-sec rest
• Thursday Hill Repeats or Tempo Runs:
  • Alternate between hill repeats (6-8 x 30 sec) and tempo runs (4-6 miles at tempo pace).
• Saturday Long Runs:
  • Week 9: 15 miles
  • Week 10: 16 miles
  • Week 11: 10 miles (taper)
  • Week 12: Race day or 5-6 mile shakeout run

📝 Additional Tips:

• Intervals: Run at a fast pace (faster than race pace) to improve speed.
• Hills: Focus on form — short, quick strides and drive your arms.
• Tempo Runs: Run at a “comfortably hard” pace that you can sustain for 20-40 minutes.
• Long Runs: Focus on slow, steady pacing to build endurance.