Zero to 5K Training for New Runners!

Hey ALL,

I want to thank Carolyn Yeshulas one of our Billerica Bootcamp Instructors for putting this together for you! She definetly knows her stuff when it comes to training for marathons... We have had so many bootcampers get into running and alot of you have had many questions on how to train if you have never run before.

Well here it is a 10 week guide on how to get up to 5K from a zero starting point! Have fun with it!

Week One

Workout 1:

5 minute warm up. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Workout 2:

5 minute warm up. Then alternate 90 seconds of jogging and 60 seconds of walking for a total of 20 minutes.

Workout 3:

5 minute warm up. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Totals: 60 Minutes!

Week Two

Workout 1:

5 minute warm up. Then alternate 90 seconds of jogging and 60 seconds of walking for a total of 20 minutes.

Workout 2:

5 minute warm up. Then alternate 2 minutes of jogging and 60 seconds of walking for a total of 20 minutes.

Workout 3:

5 minute warm up. Then alternate 90 seconds of jogging and 60 seconds of walking for a total of 20 minutes.

Totals: 60 Minutes!

Week Three

Workout 1:

5 minute warm up, then, do two repetitions of the following:
• jog 90 seconds
• walk 90 seconds
• Jog 3 minutes
• Walk 3 minutes

Workout 2:

5 minute warm up, then:

• jog 3 minutes
• walk 3 minutes
• jog 5 minutes
• walk 5 minutes
• jog 3 minutes
• walk 3 minutes

Workout 3:

5 minute warm up, then do two repetitions of the following:

• jog 90 seconds
• walk 90 seconds
• Jog 3 minutes
• Walk 3 minutes

Week Four

Workout 1:

Warm up 5 minutes. Jog 1 mile, walk ½ mile, Jog ½ mile

Workout 2:

5 min, warm up, Jog ½ mile, walk ¼ mile, jog ½ mile, walk ¼ mile

Workout 3:

5 min, warm up, Jog 1 mile, walk ½ mile, jog ½ mile

Totals: 5.5 miles

Week Five

Workout 1:

5 min, warmup,Jog ½ mile, walk ¼ mile, jog ¾ mile Walk ¼ mile, jog ½ mile

Workout 2:

5 min warm up,Jog 1.5 miles (if need walking break, take 30 seconds, then jog again)

Workout 3:

5 min, warm up,Jog ½ mile, walk ¼ mile, jog ¾ mile Walk ¼ mile, jog ½ mile

Totals: 6 miles

Week Six

Workout 1:

5 min. warm up, Jog 1 mile, walk ½ mile, jog 1 mile (try for no breaks during the jogs!)

Workout 2:

5 min, warm up, Jog 1.5 miles (if need walking break, take 30 seconds, then jog again)

Workout 3:

5 min. warm up Jog 1 mile, walk ½ mile, jog 1 mile (try for no breaks during the jogs!)

Totals: 6.5 Miles

Week Seven

Workout 1

5 min, warm up, Jog 1.5 miles, walk ½ mile, Jog ½ mile

Workout 2:

5 min, warm up, Jog 1 mile, walk ½ mile, Jog 1 mile

Workout 3:

5 min, warm up, Jog 1.5 miles, walk ½ mile, Jog ½ mile

Totals: 7.5 Miles

Week Eight

Workout 1:

5 min, warm up, Jog 1.5 miles, walk ½ mile, Jog ½ mile

Workout 2:

5 min, warm up, Jog 2 miles (if need walking break, take 30 seconds, then jog again)

Workout 3:

5 min, warm up, Jog 1.5 miles, walk ½ mile, Jog ½ mile

Totals: 7 Miles

Week Nine

Workout 1:

5 min, warm up, Jog 2.5 miles (if need walking break, take 30 seconds, then jog again)

Workout 2:

5 min, warm up, Jog 2 miles (if need walking break, take 30 seconds, then jog again)

Workout 3:

5 min, warm up, Jog 3 miles (if need walking break, take 30 seconds, then jog again)

Totals: 7 Miles

Week Ten Your 5K Week!

Workout 1:

5 min, warm up, Jog 2.5 miles (if need walking break, take 30 seconds, then jog again)

Workout 2:

5 min, warm up, Jog 2 miles (if need walking break, take 30 seconds, then jog again)

Workout 3:

5K!!!!! Be sure to pace yourself and have fun! Congratulations!!!!

Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.