My 5K Training Plan

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Are you thinking about running your first race? You can do it!!! I’m lacing up my shoes this season, and I’d love for you to follow along! This 8-Week 5K Training Plan will get us in shape gradually and safely so that we’re feeling our best on race day!

Hey, friends! In a recent Weekend Recap, I mentioned that my good friend Mollie and I have decided to run in an upcoming local 5-K race. Mollie trained for a 5-mile Turkey Trot back in the fall, and with spring weather on the horizon she was ready to start running towards a goal again. Of course, I jumped right in to join her!

The only problem? Um, aside from the occasional short jog or treadmill jaunt, I haven’t been running in about 8 years! Needless to say, I have my work cut out for me.

Before I had 3 babies, I was a regular runner. I grew up running as a way to train for soccer, and I always really enjoyed it. Once Keith and I met, we continued running together as a way to stay in shape and to spend time with one another. Since I was constantly in “running shape,” there were many instances when I signed up for a 10-mile road race at the last minute and it was no.big.deal. Hah! Times have-a-changed!!

Since I actually want to complete a 5K run without too much pain and anguish, I decided that I should probably TRAIN for this race. I want to enjoy the process and I want to stay healthy – no injuries allowed! In order to make sure that my body is prepared for the run, I put together the following 8-Week 5K Training Plan. But first!!! A couple of quick notes:

I am by no means a running coach or professional. This is a program that I put together based on the suggested 5K plan from Hal Higdon’s website. Hal is most definitely an expert, and he has training plans for just about every level and every race distance imaginable.

I am already in pretty good physical shape, so I haven’t had a problem starting off with the 1.5 mile distance. If you are brand new to running, you should probably give yourself a few more weeks of training time and start with walking. Gradually add jogging intervals into your walks to build up to a consistent run.

I attend a regular HIIT/Boot Camp class at the gym once or twice a week on Tuesdays or Thursday mornings with some friends. I didn’t want to give this up while training for the race (I would miss it!), plus I think that strength training is a really important part of overall good health. That’s why I modified the program to include this activity that I enjoy.

If you would like to use this as well, you can obviously play around with the days of the week to make it work with your schedule. The hardest part of this training for me will be squeezing it into my schedule! I don’t like to run outside in the dark (or cold, or rain…), and there are never any times during the day when I am alone without at least 1, 2, or 3 young kids. That means that I need to plan my runs around my older boys’ school schedules, and most of the time I will include Spencer (in his stroller) on my runs. Oooof. Pushing him + the stroller up hills at a run is NOT easy, my friends!

Finally…be safe, use your best judgment, and listen to your body! We are all different, and this plan might not work for you. Stop if something hurts or just doesn’t feel right! And of course, be sure to check with a medical professional before beginning any new exercise routine. Have fun, and let me know if you plan to tackle this challenge as well!

{YOU CAN DOWNLOAD A PRINTABLE PDF COPY OF THE PLAN HERE!}