12-Week 5K Training Program | STACK Fitness
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

12-Week 5K Training Program

December 18, 2012 | Joe Lopez

Must See Conditioning Videos

5K runs are becoming increasingly popular around the country, whether for charity or competition. Some might be apprehensive about embarking on their first 5K, but worry not. This training plan will get you ready for a 5K in only 12 weeks.

This 12-week plan features three conditioning workouts per week, supplemented by two strength training workouts. Combine them and you will build the endurance needed to complete a 5K and develop the strength you need to stay healthy throughout your training and during the race.

Guidelines

  • If you can't hold a conversation when running, you are going too hard
  • Perform 2 sets of 12-15 reps for each strength exercise unless otherwise specified
  • Complete the same strength exercises each scheduled day
  • Start with a dynamic warm-up to activate your hips, legs and back
  • ST = Strength Training
  • Fartlek = Repeated cycles of slow jogging for one minute followed by 30-second sprints
  • LSD (Long-Slow Distance) = slower than your normal pace

Schedule

  • Week 1: Monday, .25 miles; Tuesday, ST; Wednesday, .25 miles; Thursday, ST; Saturday, .5 mile LSD
  • Week 2: Monday, .25 miles; Tuesday, ST; Wednesday, .5 miles; Thursday, ST; Saturday, .5 miles LSD
  • Week 3: Monday, .25 miles; Tuesday, ST; Wednesday, .5 miles Fartlek; Thursday, ST; Saturday, .75 miles LSD
  • Week 4: Monday, .25 miles; Tuesday, ST; Wednesday, .5 miles Fartlek; Thursday, ST; Saturday, .75 miles LSD
  • Week 5: Monday, .5 miles; Tuesday, ST; Wednesday, .5 miles; Thursday, ST; Saturday, 1 mile LSD
  • Week 6: Monday, .5 miles; Tuesday, ST; Wednesday, .75 miles Fartlek; Thursday, ST; Saturday, 1.25 mile LSD
  • Week 7: Monday, .75 miles; Tuesday, ST; Wednesday, .75 miles Fartlek; Thursday, ST; Saturday, 1.25 miles LSD
  • Week 8: Monday, .75 miles; Tuesday, ST; Wednesday, 1 mile LSD; Thursday, ST; Saturday, 1.5 miles LSD
  • Week 9: Monday, 1 mile; Tuesday, ST; Wednesday, 1 mile Fartlek; Thursday, ST; Saturday, 1.5 miles LSD
  • Week 10: Monday, 1 mile; Tuesday, ST; Wednesday, 1 mile Fartlek; Thursday, ST Saturday, 2 miles LSD
  • Week 11: Monday, 1.25 miles; Tuesday, ST; Wednesday, 1.5 miles; Thursday, ST; Saturday, 2.5 mile LSD
  • Week 12: Monday, 1.25 miles; Tuesday, ST; Wednesday, 1.5 miles; Thursday, ST; Saturday, 3 miles LSD
  • Race Week: Monday, .5 miles; Tuesday, ST; Wednesday, 1 mile; Saturday, 5K Race

Strength Workout

Following this workout will help you successfully complete your first 5K. You might not finish first, but this shouldn't be a concern. Your goal should be to simply finish the race.

Topics: WORKOUT PLAN
Joe Lopez
- Joe Lopez, CSCS, works with many different athletes at Pope John XXIII Regional High School in Sparta, N.J. His expertise is in track & field,...
Joe Lopez
- Joe Lopez, CSCS, works with many different athletes at Pope John XXIII Regional High School in Sparta, N.J. His expertise is in track & field,...
Must See
Michael Jordan: Mind of a Champion
Views: 545,174
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 3,535,689
How to Perform the Euro Step With Iman Shumpert
Views: 83,168

Featured Videos

Dwight Howard Ab Workout Views: 62,465
John Wall Elbow-to-Elbow Shooting Drill Views: 186,408
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,719
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,311
Dwight Howard Stays in the Gym All Night
Views: 3,974,807
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,504
Antonio Brown Juggles 3 Footballs
Views: 1,173,968

Load More
More Cool Stuff You'll Like

5 NBA Players Who Found Their Game After Losing Weight

The Mount Everest Treadmill Challenge

Alternatives to Boring Cardio Training

Get in Basketball Shape With the Right Workout

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

Win the Fourth Quarter With These Basketball Sled Push Finishers

STACK Challenge: Finish Strong

STACK Challenge: 500-Meter Row

Test Your Toughness With the Who Dat? Challenge

Who Invented the Burpee?

LaTroy Hawkins' Epic Battle Ropes Workout

Baseball Conditioning: Why You Need an Aerobic Base

How to Avoid Hockey Conditioning That Slows You Down

High-Intensity Interval Training: How Much Is Too Much?

7 Footwork Drills That Give You an Advantage

Get in Game Shape With 4 Conditioning Combos

In-Season Baseball Pitcher Workout Program

STACK Challenge: The 10/10 Treadmill Challenge

5 Brutal Sprint Drills That Push the Lactic Threshold

ZSeries 10-Minute Workouts: Interval Sprints

Get in Shape With 5 Intense Lower-Body Finishers

STACK Challenge: 5 Minutes of Treadmill Torture

Training with the Elevation Training Mask 2.0

4 Simple Drills to Improve Your Endurance

Understanding the Benefits and Risks of Altitude Training

Training Secrets of UFC Champion Johny Hendricks

LeBron James's Insane Conditioning Drill

ZSeries 10-Minute Workouts: The Hill

In Defense of Cardio

Off-Season Conditioning: Full-Body Med Ball Workout

ZSeries 10-Minute Workouts: Fartlek Run

Can You Handle the Husker Toughness Test?

Improve Your Aerobic Fitness in the Off-Season

Full-Body Conditioning Workout: 3 Loaded Carry Variations

Advanced High School Football Summer Conditioning Program

Can You Survive the

How Sporting Kansas City Stays 'Sporting Fit'

Get in Shape With This Basketball Conditioning Workout

Can You Pass Drew Brees' Conditioning Test?

Get in Football Shape Fast With Metabolic Runs

4 HIIT Workouts That Will Get You in Shape Fast

How Much Conditioning Do You Really Need?