Training - 5K Beginner

5K Event Training Program

6 Week 5K Training Program Train for your first 5K with our new 5K Beginner Training Program. You don’t have to be an experienced runner to start this program, feel free to walk. This program contains a mix of map, time, and distance based workouts. Certain days you will be assigned a specific number of miles to complete, other days you will complete a specific amount of time. The totals at the end of the week will reflect the amount of work you completed both in miles and in minutes. You can learn about the different workouts in the descriptions below. Rest or Cross Training Day General Aerobic walk/run: General Aerobic walk/run. This is a standard, moderate effort run/walk. The intention of this type of walk/run is to build your overall aerobic conditioning through boosting your training volume. Cross Training: Cross training can be weight training, plyometrics, pilates, yoga, etc. For free daily cross training workouts visit iFit Daily. REST: Sleep, hydration and good nutrition are all key ingredients of the recovery process. The better you recover, the more you will get out of future workouts and the more you will improve. Hill Intervals: Hill intervals are designed to increase power and running economy while improving form. These hills should be completed at 80%-90% effort with a full recovery in between. Speed Intervals: Speed Interval walk/runs improve leg speed and running form. Speed intervals should be done after a thorough warm-up and should be concluded with a thorough cool down. Make sure you are almost completely recovered before you repeat a sprint interval. Tempo Walk/Run: These walk/runs provide a strong stimulus to improve your lactate threshold. Why would you want to do that? By improving your lactate threshold, you increase the body’s ability to clear lactic acid from the muscle. This results in improved speed and endurance. A portion of these walk/runs should be performed just below your desired race pace. This run should be "comfortably hard". Recovery Walk/Run: Slow paced recover walk/runs. You should be able to hold a conversation during these workouts. This program was designed by iFit Head Master Trainer, Natalie Vetica.

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  • 1.0 miles
    0.0 ft.
    149 cal.
    Flat walk/run in Banff, Alberta
  • 1.5 miles
    79.7 ft.
    225 cal.
    General Aerobic run in Hawaii. 1.5 miles.
  • 1.0 miles
    104.6 ft.
    157 cal.
    Rolling walk/run in Argeles-Gazost, France
  • 2.5 miles
    0.0 ft.
    375 cal.
    Walk/Run Recovery
  • 1.5 miles
    57.6 ft.
    227 cal.
    Flat walk/run in East London, Eastern Cape, South Africa
  • 1.5 miles
    0.0 ft.
    225 cal.
    4 X 15 sec sprints. Recover completely between each sprint.
  • 2.0 miles
    85.6 ft.
    296 cal.
    Rolling walk/run in Lake Tahoe, California
  • 3.0 miles
    0.0 ft.
    451 cal.
    Walk/Run Recovery
  • 2.0 miles
    68.0 ft.
    264 cal.
    Flat walk/run in Blue Ridge Parkway, Virginia
  • 2.0 miles
    116.2 ft.
    314 cal.
    Hill Intervals - 6 x 20 sec climbs
  • 2.5 miles
    81.8 ft.
    375 cal.
    Tempo Run down Great Ocean Rd to Apollo Bay, Australia
  • 3.5 miles
    0.0 ft.
    526 cal.
    General Aerobic Run
  • 3.0 miles
    318.2 ft.
    452 cal.
    Flat walk/run in Alarcón, Cuenca, Spain
  • 2.0 miles
    0.0 ft.
    300 cal.
    5 X 20 second sprints
  • 3.5 miles
    232.6 ft.
    548 cal.
    Tempo run in Denali State Park, Alaska
  • 4.0 miles
    0.0 ft.
    601 cal.
    Walk/Run Recovery
  • 3.0 miles
    149.3 ft.
    450 cal.
    Flat walk/run in Moab, Utah
  • 2.5 miles
    145.2 ft.
    392 cal.
    Hill Intervals - 6 x 25 sec sprints
  • 3.0 miles
    98.4 ft.
    450 cal.
    Tempo run in Veikkolantie, Kainuu, Finland
  • 3.5 miles
    0.0 ft.
    526 cal.
    Walk/Run Recovery
  • 2.0 miles
    60.1 ft.
    302 cal.
    Flat walk/run in Hicks Bay, New Zealand
  • 2.0 miles
    0.0 ft.
    300 cal.
    4 X 15 second sprints. Concentrate on form and recover completely between sprints.
  • 2.0 miles
    358.1 ft.
    336 cal.
    Recovery walk in Sainte-Marie de Campan, Midi-Pyrénées, France