Program Description
Intended people who may be active, but don’t normally run, especially long distances. Modified from https://www.verywellfit.com/six-week-5k-training-schedule-2910850
Program Overview
- LevelNovice, Beginner
- GoalAthletics
- EquipmentAt Home
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedJan 06, 2024 11:34
- Last EditedJun 18, 2025 12:40

Summary
Get ready to conquer your next 5K with this comprehensive 6-week training program! Designed for daily engagement, this plan combines running intervals and walking sessions to build endurance and speed, while also incorporating essential rest and stretching days to promote recovery. Whether you're a beginner or looking to improve your time, this program is tailored to help you cross that finish line with confidence. Lace up your shoes and let’s hit the ground running!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
5 mins
RPE 6
4
Walk
1
1 mins
-
5
Run
1
5 mins
RPE 6
6
Walk
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
7 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
7 mins
RPE 6
4
Walk
1
1 mins
-
5
Run
1
7 mins
RPE 6
6
Walk
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
10 mins
RPE 6
4
Walk
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Run
2
15 mins
-
1B
Walk
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
6 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
1 mins
RPE 8
4
Walk
1
2 mins
-
5
Jog
1
20 mins
RPE 6
6
Walk
1
1 mins
-
7
Run
1
1 mins
RPE 8
8
Walk
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
4
Good Morning
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Hyperextension
4
10 reps
-
3
Glute Kickback (Cable)
4
12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Hyperextension
4
10 reps
-
3
Glute Kickback (Cable)
4
12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
7
Good Morning
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
7
Good Morning
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
6 mins
RPE 6
4
Walk
1
1 mins
-
5
Run
1
6 mins
RPE 6
6
Walk
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
1 mins
RPE 8
4
Walk
1
2 mins
-
5
Run
1
8 mins
RPE 6
6
Walk
1
1 mins
-
7
Run
1
1 mins
RPE 8
8
Walk
1
2 mins
-
9
Run
1
8 mins
RPE 6
10
Walk
1
1 mins
-
11
Run
1
1 mins
RPE 8
12
Walk
1
2 mins
-
13
Jog
1
7 mins
RPE 6
14
Walk
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
1 mins
RPE 8
4
Walk
1
2 mins
-
5
Run
1
12 mins
RPE 6
6
Walk
1
1 mins
-
7
Run
1
1 mins
RPE 8
8
Walk
1
2 mins
-
9
Run
1
12 mins
RPE 6
10
Walk
1
1 mins
-
11
Run
1
1 mins
RPE 8
12
Walk
1
2 mins
-
13
Jog
1
12 mins
RPE 6
14
Walk
1
1 mins
-
15
Run
1
1 mins
RPE 8
16
Walk
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jog
1
17 mins
-
1B
Walk
1
1 mins
-
2A
Run
2
1 mins
RPE 8
2B
Walk
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
1 mins
RPE 8
4
Walk
1
2 mins
-
5
Jog
1
15 mins
RPE 6
6
Walk
1
1 mins
-
7
Run
1
1 mins
RPE 8
8
Walk
1
2 mins
-
9
Jog
1
15 mins
RPE 6
10
Walk
1
1 mins
-
11
Run
1
1 mins
RPE 8
12
Walk
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
7 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
7 mins
RPE 6
4
Walk
1
1 mins
-
5
Run
1
7 mins
RPE 6
6
Walk
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
9 mins
RPE 6
4
Walk
1
1 mins
-
5
Run
1
9 mins
RPE 6
6
Walk
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Run
2
13 mins
-
1B
Walk
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
19 mins
-
2
Walk
1
1 mins
-
3
Run
1
7 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
26 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Sumo Deadlift (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Sumo Deadlift (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Reverse Lunge (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
4
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Goblet Squat
4
10 reps
-
6
Sumo Deadlift (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Reverse Lunge (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
4
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Goblet Squat
4
10 reps
-
6
Sumo Deadlift (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Sumo Deadlift (Dumbbell)
3
12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
7
Lunge (Dumbbell)
3
12 reps
-
8
Squat (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Run1 Set
5 mins
@6
2
Walk1 Set
1 mins
-
3
Run1 Set
5 mins
@6
4
Walk1 Set
1 mins
-
5
Run1 Set
5 mins
@6
6
Walk1 Set
1 mins
-
Day 4
1
Stretching1 Set
10 mins
-
Day 5
1
Run1 Set
7 mins
@6
2
Walk1 Set
1 mins
-
3
Run1 Set
7 mins
@6
4
Walk1 Set
1 mins
-
5
Run1 Set
7 mins
@6
6
Walk1 Set
1 mins
-
Day 3
1
Run1 Set
6 mins
@6
2
Walk1 Set
1 mins
-
3
Run1 Set
6 mins
@6
4
Walk1 Set
1 mins
-
5
Run1 Set
6 mins
@6
6
Walk1 Set
1 mins
-
Day 6
1
Squat (Smith Machine)3 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
3
Goblet Squat3 Sets
15 Reps
-
4
Step-Up (Weighted)3 Sets
12 Reps
-
5
Sumo Deadlift (Dumbbell)3 Sets
12 Reps
-
Day 7
1
One Arm Lateral Raise (Cable)3 Sets
12 Reps
-
2
Wide Grip Lat Pulldown3 Sets
12 Reps
-
3
Seated Row (Cable)3 Sets
12 Reps
-
4A
Tricep Extension (Dumbbell)3 Sets
12 Reps
-
4B
Push Up1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 2
1
Hip Thrust (Dumbbell)3 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
-
3
Stiff Leg Deadlift (Dumbbell)3 Sets
12 Reps
-
4
Good Morning3 Sets
12 Reps
-
5
Seated Calf Raise3 Sets
12 Reps
-
6
Hip Abductor (Machine)3 Sets
12 Reps
-