5Km Run Training Schedule

Training Schedule for Beginners (5Km Run)
Runner's Fitness Level: Beginner
Injury History: None
Weeks Day Activity Remarks
Week 1 Monday Rest Relax
Tuesday Walk +Run 4min walk + 40 sec run (repeat for 30min)
Wednesday Walk +Run 4min walk + 40 sec run (repeat for 30min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 4min walk + 40 sec run (repeat for 30min)
Saturday Walk +Run 4min walk + 40 sec run (repeat for 30min)
Sunday Walk +Run 4min walk + 40 sec run (repeat for 40min)
Week 2 Monday Rest Relax
Tuesday Walk +Run 4min walk + 40 sec run (repeat for 40min)
Wednesday Walk +Run 4min walk + 40 sec run (repeat for 40min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 4min walk + 40 sec run (repeat for 40min)
Saturday Walk +Run 4min walk + 40 sec run (repeat for 40min)
Sunday Walk +Run 4min walk + 50 sec run (repeat for 40min)
Week 3 Monday Rest Relax
Tuesday Walk +Run 4min walk + 50 sec run (repeat for 40min)
Wednesday Walk +Run 4min walk + 50 sec run (repeat for 40min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 4min walk + 50 sec run (repeat for 40min)
Saturday Exercises 4min walk + 50 sec run (repeat for 40min)
Sunday Walk +Run 4min walk + 50 sec run (repeat for 50min)
Week 4 Monday Rest Relax
Tuesday Walk +Run 4min walk + 50 sec run (repeat for 50min)
Wednesday Walk +Run 4min walk + 50 sec run (repeat for 50min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 4min walk + 60 sec run (repeat for 50min)
Saturday Walk +Run 4min walk + 60 sec run (repeat for 50min)
Sunday Walk +Run 4min walk + 70 sec run (repeat for 60min)
Week 5 Monday Rest Relax
Tuesday Walk +Run 3min walk + 70 sec run (repeat for 60min)
Wednesday Walk +Run 3min walk + 70 sec run (repeat for 60min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 3min walk + 70 sec run (repeat for 70min)
Saturday Walk +Run 3min walk + 70 sec run (repeat for 70min)
Sunday Walk +Run 3min walk + 90 sec run (repeat for 70min)
Week 6 Monday Rest Relax
Tuesday Walk +Run 3min walk + 90 sec run (repeat for 70min)
Wednesday Walk +Run 3min walk + 90 sec run (repeat for 70min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 3min walk + 2min run (repeat for 60min)
Saturday Rest 3min walk + 2min run (repeat for 60min)
Sunday Walk +Run 3min walk + 2min run (repeat for 60min)
Week 7 Monday Rest Relax
Tuesday Walk +Run 4min walk + 2min run (repeat for 80min)
Wednesday Walk +Run 4min walk + 2min run (repeat for 80min)
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 4min walk + 2min run (repeat for 80min)
Saturday Walk +Run 4min walk + 2min run (repeat for 80min)
Sunday Walk +Run Easy walk & run for 60min
Week 8 Monday Rest Relax
Tuesday Walk +Run Walk fo 10min, Easy Run 20Min, Walk 10Min
Wednesday Walk +Run Walk fo 10min, Easy Run 20Min, Walk 10Min
Thursday Exercises Stretching Exercise / Yoga
Friday Walk +Run 3min walk + 90sec run (repeat for 50min)
Saturday Walk +Run Walk fo 10min, Easy Run 20Min, Walk 10Min
Sunday Walk +Run Walk fo 10min, Easy Run 10Min, Walk 5Min. 2sets.
Week 9 Monday Rest Relax
Tuesday Walk +Run 2min walk + 2min run (repeat for 60min)
Wednesday Walk +Run 2min walk + 2min run (repeat for 60min)
Thursday Exercises Stretching Exercise / Yoga
Friday Exercises 2min walk + 2min run (repeat for 60min)
Saturday Walk +Run 2min walk + 2min run (repeat for 60min)
Sunday Walk +Run 1min walk + 2min run (repeat for 60min)
Week 10 Monday Rest Relax
Tuesday Run 3min walk + 90sec run (repeat for 60min)
Wednesday Run 3min walk + 90sec run (repeat for 60min)
Thursday Exercises Stretching Exercise / Yoga
Friday Run Warm up walk 5min + run 3Km + Cool down walk 10min
Saturday Run Warm up walk 5min + run 3Km + Cool down walk 10min
Sunday Run Warm up walk 5min + run 3Km + Cool down walk 10min
Week 11 Monday Rest Relax
Tuesday Run Warm up walk 5min + run 4Km + Cool down walk 10min
Wednesday Run Warm up walk 5min + run 3Km + Cool down walk 10min
Thursday Exercises Stretching Exercise / Yoga
Friday Run Warm up walk 5min + run 4Km + Cool down walk 10min
Saturday Run Warm up walk 5min + run 3Km + Cool down walk 10min
Sunday Run Warm up walk 5min + run 5Km + Cool down walk 10min
Week 12 Monday Rest Relax
Tuesday Easy Run + Walk One Hour
Wednesday Walk 30mins + Stretching
Thursday Exercises Stretching Exercise / Yoga
Friday Rest Relax
Saturday Rest Relax
Sunday Race Day 5K
Drink Plenty of Water throughout the day
Twice  a week do beginner level exercises i.e. Squats, Calf Raises, Lunges & Superman
Don't overshoot the training plan, stop training in case of any injury- minor or major and report.
In case of doubt, ask for help.