Workout of the Month: 5K Training Schedule for the Non-Runner

May 24, 2017 Updated: May 24, 2017

May is National Physical Fitness and Sports Month. Life Fitness is here to encourage ways to be active during May and beyond. Good luck!

Back in high school, I remember thinking running 26.2 miles was unfathomable. I was active in sports like softball and volleyball, but I couldn’t imagine running a 5K, let alone a marathon.

Five years later I did run my first, and only, marathon. It was a great experience and I was quite proud of myself. However, I think I was actually more proud when I finished my first 5K race – I was officially a runner. It was a Turkey Trot and has become an annual tradition for me since. 

Even if 3.1 miles seems impossible, I encourage you to give running a try. Whether it’s outdoors or on the treadmill, follow this schedule and you could be running miles before you know it!

9-Week 5K Training Schedule

( lzf/shutterstock)
( lzf/shutterstock)

Complete each of these workouts three times per week.

  • Week 1 – Jog for 60 seconds, walk for 90 seconds (20 minutes total)
  • Week 2 – Jog for 90 seconds, walk for 2 minutes (20 minutes total)
  • Week 3 – Jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes (repeat twice)
  • Week 4 – Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2.5 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes
  • Week 5 – Jog 5 minutes, walk 3 minutes, jog 5 minutes, walk 3 minutes, jog 5 minutes (try jogging 20 minutes straight during your third workout of Week 5)
  • Week 6 – Jog 5 minutes, walk 3 minutes, jog 8 minutes, walk 3 minutes, jog 5 minutes (try jogging 22 minutes straight during your third workout of Week 6)
  • Week 7 – Jog 25 minutes
  • Week 8 – Jog 28 minutes 
  • Week 9 – Jog 30 minutes

Don’t forget to include a five-minute walk at a decent pace as your warm-up, and a five-minute walk at the end to cool down.

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