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From the Couch to 5K in 7 Weeks!

by Tiffany
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Is one of your New Year’s resolutions or summer goals to get in shape or run a marathon? Get off the couch this summer or winter and ready for a 5k race in just seven weeks! Even if your goal is to lose weight or inches, this seven week training program will help!

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Are you ready to go from couch-sitting to completing a 5K in seven weeks?  This free training schedule will help you get there!  We love this routine and even have it listed as one of our favorite frugal 100 date night activities.

We want to help you be marathon-ready.  Even if you’re not really going to run a 5k, we think you should be prepared to do one!  After all, we prepare for the future by saving money and building a small stockpile of food; we should also be ready to run during the zombie apocalypse!

We’re kidding.  But just doing this training for 30 minutes every day will help build your strength and energy, which all of us desperately need, especially when you have seven kids to keep up with.

Our seven week program, based on one provided by the Mayo Clinic (one of the leading medical groups in the world), will help you get ready for a 5K.

Since everyone starts in a different place, you can customize this program based on YOUR situation.  There is enough flexibility to be ready to either walk or run (or a combination of both) for an entire 5k marathon!

Magic Mile

Throughout this program, you will see a reference to the Magic Mile.  This is a training tool designed to help you find a realistic race pace.

On the first Magic Mile, warm up as usual and then run or walk 1 mile (1.6 kilometers) slightly faster than your normal pace. Time your 1-mile run/walk with a stopwatch. Run or walk easily the rest of the distance assigned for the day.

On each successive Magic Mile, warm up as usual, and then try to beat your previous 1-mile run/walk time. Your 5K race pace should generally be about one to two minutes slower than your fastest Magic Mile time.

5K run: 7-week training schedule for beginners

Week 1

On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.

Monday Run/walk 30 minutes
Tuesday Walk 30 minutes
Wednesday Run/walk 30 minutes
Thursday Walk 30 minutes
Friday Rest
Saturday Run/walk 3 miles (4.8 km)
Sunday Rest or walk

Week 2

On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.

 
Monday Run/walk 30 minutes
Tuesday Walk 30 minutes
Wednesday Run/walk 30 minutes
Thursday Walk 30 minutes
Friday Rest
Saturday Run/walk 3.5 miles (5.6 km)
Sunday Rest or walk

Week 3

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

Monday Run/walk 30 minutes
Tuesday Walk 30 minutes
Wednesday Run/walk 30 minutes
Thursday Walk 30 minutes
Friday Rest
Saturday Run/walk 2 miles (3.2 km) with Magic Mile*
Sunday Rest or walk

Week 4

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

Monday Run/walk 30 minutes
Tuesday Walk 30 minutes
Wednesday Run/walk 30 minutes
Thursday Walk 30 minutes
Friday Rest
Saturday Run/walk 4 miles (6.4 km)
Sunday Rest or walk

Week 5

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.

Monday Run/walk 30 minutes
Tuesday Walk 30 minutes
Wednesday Run/walk 30 minutes
Thursday Walk 30 minutes
Friday Rest
Saturday Run/walk 2 miles (3.2 km) with Magic Mile*
Sunday Rest or walk

Week 6

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.

Monday Run/walk 30 minutes
Tuesday Walk 30 minutes
Wednesday Run/walk 30 minutes
Thursday Walk 30 minutes
Friday Rest
Saturday Run/walk 4.5 miles (7.2 km)
Sunday Rest or walk

Week 7

On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.

Monday Run/walk 30 minutes
Tuesday Walk 30 minutes
Wednesday Run/walk 30 minutes
Thursday Walk 30 minutes
Friday Rest
Saturday 5K race day
Sunday Rest or walk

Free Printable

Just click on the image below to print out your schedule, or download it as a PDF.

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Plan on using this workout schedule?  Share it on Pinterest!

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