Sure, here is a simple 5k race training plan for beginners. Remember to consult with a healthcare provider before starting any new exercise routine, especially if you have any health concerns.
**Week 1 Building Base**
– **Day 1:** 1/2 miles easy run/walk
– **Day 2:** Rest
– **Day 3:** 1 miles easy run
– **Day 4:** Rest
– **Day 5:** 1.5 miles easy run
– **Day 6:** Rest
– **Day 7:** 2 miles easy run
**Week 2: Increasing Distance**
– **Day 1:** 3 miles with intervals (run/walk)
– **Day 2:** Rest
– **Day 3:** 3.5 miles with intervals (run/walk)
– **Day 4:** Rest
– **Day 5:** 3 miles easy run
– **Day 6:** Rest
– **Day 7:** 3 miles easy run
**Week 3: Adding Speed Work**
– **Day 1:** 2 miles with intervals (run/walk)
– **Day 2:** Rest
– **Day 3:** 3 miles with intervals (run/walk)
– **Day 4:** Rest
– **Day 5:** 2 miles with speed work (example: 30 seconds fast, 1-minute recovery)
– **Day 6:** Rest
– **Day 7:** 5 miles easy run
**Week 4: Tapering**
– **Day 1:** 2 miles with intervals (run/walk)
– **Day 2:** Rest
– **Day 3:** 3 miles with intervals (run/walk)
– **Day 4:** Rest
– **Day 5:** 2 miles with speed work
– **Day 6:** Rest
– **Day 7:** 3 miles easy run
Remember to stay hydrated, listen to your body, and gradually increase your mileage to prevent injury. All the best with your 5k training plan
