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BoostcampPNG

5K Training Program

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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

  • Level
    Novice, Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 06, 2024 11:34
  • Last Edited
    Jun 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!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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
Run
1 Set
5 mins
@6
2
Walk
1 Set
1 mins
-
3
Run
1 Set
5 mins
@6
4
Walk
1 Set
1 mins
-
5
Run
1 Set
5 mins
@6
6
Walk
1 Set
1 mins
-
Day 4
1
Stretching
1 Set
10 mins
-
Day 5
1
Run
1 Set
7 mins
@6
2
Walk
1 Set
1 mins
-
3
Run
1 Set
7 mins
@6
4
Walk
1 Set
1 mins
-
5
Run
1 Set
7 mins
@6
6
Walk
1 Set
1 mins
-
Day 3
1
Run
1 Set
6 mins
@6
2
Walk
1 Set
1 mins
-
3
Run
1 Set
6 mins
@6
4
Walk
1 Set
1 mins
-
5
Run
1 Set
6 mins
@6
6
Walk
1 Set
1 mins
-
Day 6
1
Squat (Smith Machine)
3 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
3
Goblet Squat
3 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 Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4A
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
4B
Push Up
1 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 Morning
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
3 Sets
12 Reps
-