Best Beginner 6 week 5K training plan?

activeadriana

Hello, I am running a 5k on April 1. I’ve never ran a 5K before, so I’m not sure what to expect.

I found these two training plans online. Are they good for beginner runners?

I’ve seen two types of training plans, the ones that specify how many minutes you should run and walk for, and the other kind that tells you basically to run until you get tired, and then walk for a bit, before running again. Which of these ways of training is better?

Have you run a 5k? How was it?

https://www.runnersworld.co.uk/training/six-week-beginner-5k-schedule

https://www.livestrong.com/article/488982-six-week-5k-training/

ABabilonia

The best program, in my opinion, is the C25K app, which is usually 8 or more weeks. Could probably be less based on your level of fitness and running experience. The advantage of the app is that it coaches you through. Maybe you should try it, and if you don't finish the program aim for walking a portion of your 5K. Good luck.

tirowow12385

I'd say the interval run/walk is better than run till failure/tired, that's a recipe for over training. You will mess up your nervous system.

activeadriana

Thank you, I found this plan that I’m going to be following. It is one of the easier ones I’ve found.

https://www.active.com/fitness/articles/a-5k-running-walking-training-plan

DX2JX2

I'd prefer the timed segment program to avoid overtraining but it really depends on your fitness level.

If very out of shape and not generally active, then go with the timed walk/run intervals. If already reasonably active and just new to running, then start with a week or two of timed run/walk intervals and then start training by feel (that is, running until tired).

If you're in the latter categoy, then the real key to your training is to learn how to run easy (that is, run at an effort that leaves your more or less fully conversational and that feels like you could maintain it indefinitely). Once you learn to run at an effort that leaves all of your miles easy to complete, finishing a 5K should be a breeze. The training will just be a way to allow your body time to gradually adjust to the demands of running.

Tacklewasher

ABabilonia wrote: »

The best program, in my opinion, is the C25K app, which is usually 8 or more weeks. Could probably be less based on your level of fitness and running experience. The advantage of the app is that it coaches you through. Maybe you should try it, and if you don't finish the program aim for walking a portion of your 5K. Good luck.

If you are already doing a bit of running, try starting the C25K (Zenn Labs version) at week 3.

It is a good program.

TavistockToad

What's your current fitness level and workout routine?