5K Training Program

The Prevea Training Program is designed for beginner runners, so you don't need to have any running experience to use it. It provides a daily walk/run distance and helps you gradually build to running a 5K.

Week 1

Day 1    Run 5 minutes, walk 1 minute – repeat 3 times
Day 2    Rest
Day 3    Run 6 minutes, walk 1 minute – repeat 3 times
Day 4    Rest
Day 5    Run 7 minutes, walk 1 minute – repeat 3 times
Day 6    Rest
Day 7    Rest

Week 2

Day 1    Run 7 minutes, walk 1 minute – repeat 3 times
Day 2    Rest or cross-train
Day 3    Run 8 minutes, walk 1 minute – repeat 3 times
Day 4    Rest
Day 5    Run 9 minutes, walk 1 minute – repeat 3 times
Day 6    Rest or cross-train
Day 7    Rest

Week 3

Day 1    Run 10 minutes, walk 1 minute – repeat 2 times
Day 2    Cross-train
Day 3    Run 12 minutes, walk 1 minute – repeat 2 times
Day 4    Rest
Day 5    Run 13 minutes, walk 1 minute – repeat 2 times
Day 6    Rest or cross-train
Day 7    Rest

Week 4

Day 1    Run 15 minutes, walk minute – repeat 2 times
Day 2    Cross-train
Day 3    Run 17 minutes, walk 1 minute, run 7 min
Day 4    Rest
Day 5    Run 19 minutes, walk 1 minute, run 7 min
Day 6    Cross-train
Day 7    Rest

Week 5

Day 1    Run 20 minutes, walk 1 minute, run 6 minutes
Day 2    Cross-train
Day 3    Run 24 minutes
Day 4    Rest
Day 5    Run 26 minutes
Day 6    Cross-train
Day 7    Rest

Week 6

Day 1    Run 28 minutes
Day 2    Rest or cross-train
Day 3    Run 30 minutes
Day 4    Rest
Day 5    Run 20 minutes
Day 6    Rest
Day 7    Race! Run 3.1 miles