5Km Run Training Schedule

Training Schedule for Beginners (5Km Run)
Runner's Fitness Level: Beginner
Injury History: None
Weeks Day Date Activity Remarks
Week 1 Monday 4-Jul-16 Rest Relax
Tuesday 5-Jul-16 Walk +Run 4min walk + 40 sec run (repeat for 30min)
Wednesday 6-Jul-16 Walk +Run 4min walk + 40 sec run (repeat for 30min)
Thursday 7-Jul-16 Exercises Stretching Exercise / Yoga
Friday 8-Jul-16 Walk +Run 4min walk + 40 sec run (repeat for 30min)
Saturday 9-Jul-16 Walk +Run 4min walk + 40 sec run (repeat for 30min)
Sunday 10-Jul-16 Walk +Run 4min walk + 40 sec run (repeat for 40min)
Week 2 Monday 11-Jul-16 Rest Relax
Tuesday 12-Jul-16 Walk +Run 4min walk + 40 sec run (repeat for 40min)
Wednesday 13-Jul-16 Walk +Run 4min walk + 40 sec run (repeat for 40min)
Thursday 14-Jul-16 Exercises Stretching Exercise / Yoga
Friday 15-Jul-16 Walk +Run 4min walk + 40 sec run (repeat for 40min)
Saturday 16-Jul-16 Walk +Run 4min walk + 40 sec run (repeat for 40min)
Sunday 17-Jul-16 Walk +Run 4min walk + 50 sec run (repeat for 40min)
Week 3 Monday 18-Jul-16 Rest Relax
Tuesday 19-Jul-16 Walk +Run 4min walk + 50 sec run (repeat for 40min)
Wednesday 20-Jul-16 Walk +Run 4min walk + 50 sec run (repeat for 40min)
Thursday 21-Jul-16 Exercises Stretching Exercise / Yoga
Friday 22-Jul-16 Walk +Run 4min walk + 50 sec run (repeat for 40min)
Saturday 23-Jul-16 Exercises 4min walk + 50 sec run (repeat for 40min)
Sunday 24-Jul-16 Walk +Run 4min walk + 50 sec run (repeat for 50min)
Week 4 Monday 25-Jul-16 Rest Relax
Tuesday 26-Jul-16 Walk +Run 4min walk + 50 sec run (repeat for 50min)
Wednesday 27-Jul-16 Walk +Run 4min walk + 50 sec run (repeat for 50min)
Thursday 28-Jul-16 Exercises Stretching Exercise / Yoga
Friday 29-Jul-16 Walk +Run 4min walk + 60 sec run (repeat for 50min)
Saturday 30-Jul-16 Walk +Run 4min walk + 60 sec run (repeat for 50min)
Sunday 31-Jul-16 Walk +Run 4min walk + 70 sec run (repeat for 60min)
Week 5 Monday 1-Aug-16 Rest Relax
Tuesday 2-Aug-16 Walk +Run 3min walk + 70 sec run (repeat for 60min)
Wednesday 3-Aug-16 Walk +Run 3min walk + 70 sec run (repeat for 60min)
Thursday 4-Aug-16 Exercises Stretching Exercise / Yoga
Friday 5-Aug-16 Walk +Run 3min walk + 70 sec run (repeat for 70min)
Saturday 6-Aug-16 Walk +Run 3min walk + 70 sec run (repeat for 70min)
Sunday 7-Aug-16 Walk +Run 3min walk + 90 sec run (repeat for 70min)
Week 6 Monday 8-Aug-16 Rest Relax
Tuesday 9-Aug-16 Walk +Run 3min walk + 90 sec run (repeat for 70min)
Wednesday 10-Aug-16 Walk +Run 3min walk + 90 sec run (repeat for 70min)
Thursday 11-Aug-16 Exercises Stretching Exercise / Yoga
Friday 12-Aug-16 Walk +Run 3min walk + 2min run (repeat for 60min)
Saturday 13-Aug-16 Rest 3min walk + 2min run (repeat for 60min)
Sunday 14-Aug-16 Walk +Run 3min walk + 2min run (repeat for 60min)
Week 7 Monday 15-Aug-16 Rest Relax
Tuesday 16-Aug-16 Walk +Run 4min walk + 2min run (repeat for 80min)
Wednesday 17-Aug-16 Walk +Run 4min walk + 2min run (repeat for 80min)
Thursday 18-Aug-16 Exercises Stretching Exercise / Yoga
Friday 19-Aug-16 Walk +Run 4min walk + 2min run (repeat for 80min)
Saturday 20-Aug-16 Walk +Run 4min walk + 2min run (repeat for 80min)
Sunday 21-Aug-16 Walk +Run Easy walk & run for 60min
Week 8 Monday 22-Aug-16 Rest Relax
Tuesday 23-Aug-16 Walk +Run Walk fo 10min, Easy Run 20Min, Walk 10Min
Wednesday 24-Aug-16 Walk +Run Walk fo 10min, Easy Run 20Min, Walk 10Min
Thursday 25-Aug-16 Exercises Stretching Exercise / Yoga
Friday 26-Aug-16 Walk +Run 3min walk + 90sec run (repeat for 50min)
Saturday 27-Aug-16 Walk +Run Walk fo 10min, Easy Run 20Min, Walk 10Min
Sunday 28-Aug-16 Walk +Run Walk fo 10min, Easy Run 10Min, Walk 5Min. 2sets.
Week 9 Monday 29-Aug-16 Rest Relax
Tuesday 30-Aug-16 Walk +Run 2min walk + 2min run (repeat for 60min)
Wednesday 31-Aug-16 Walk +Run 2min walk + 2min run (repeat for 60min)
Thursday 1-Sep-16 Exercises Stretching Exercise / Yoga
Friday 2-Sep-16 Exercises 2min walk + 2min run (repeat for 60min)
Saturday 3-Sep-16 Walk +Run 2min walk + 2min run (repeat for 60min)
Sunday 4-Sep-16 Walk +Run 1min walk + 2min run (repeat for 60min)
Week 10 Monday 5-Sep-16 Rest Relax
Tuesday 6-Sep-16 Run 3min walk + 90sec run (repeat for 60min)
Wednesday 7-Sep-16 Run 3min walk + 90sec run (repeat for 60min)
Thursday 8-Sep-16 Exercises Stretching Exercise / Yoga
Friday 9-Sep-16 Run Warm up walk 5min + run 3Km + Cool down walk 10min
Saturday 10-Sep-16 Run Warm up walk 5min + run 3Km + Cool down walk 10min
Sunday 11-Sep-16 Run Warm up walk 5min + run 3Km + Cool down walk 10min
Week 11 Monday 12-Sep-16 Rest Relax
Tuesday 13-Sep-16 Run Warm up walk 5min + run 4Km + Cool down walk 10min
Wednesday 14-Sep-16 Run Warm up walk 5min + run 3Km + Cool down walk 10min
Thursday 15-Sep-16 Exercises Stretching Exercise / Yoga
Friday 16-Sep-16 Run Warm up walk 5min + run 4Km + Cool down walk 10min
Saturday 17-Sep-16 Run Warm up walk 5min + run 3Km + Cool down walk 10min
Sunday 18-Sep-16 Run Warm up walk 5min + run 5Km + Cool down walk 10min
Week 12 Monday 19-Sep-16 Rest Relax
Tuesday 20-Sep-16 Easy Run + Walk One Hour
Wednesday 21-Sep-16 Walk 30mins + Stretching
Thursday 22-Sep-16 Exercises Stretching Exercise / Yoga
Friday 23-Sep-16 Rest Relax
Saturday 24-Sep-16 Rest Relax
Sunday 25-Sep-16 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.