Training for a 5K race usually takes at least 8 to 12 weeks for beginners, but if you have some experience running or are on a limited timetable, it is possible to train for a 5K in just one month.
A 4 week 5k training plan is ideal for runners who have consistently trained and can run a couple of miles without stopping.
However, even if you are a beginner, it is possible to train for a 5K in a month if your goal is to finish the race with no time goal, and you don’t mind potentially having to do some walking during it.
Though you might not nail your fastest time ever by training for a 5K in a month, if your goal is to get to the finish line and enjoy the race experience, following a 4 week 5K training plan for beginners can be an efficient way to help you jump on the fast track to becoming a runner.
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How Far Is 5K?
Before you embark on a 4 week 5K training plan, let’s cover the basics.
The “K” component of the 5K distance stands for the metric distance of a kilometer, so a 5K is 5,000 meters, and because there are 1,609 meters in a mile, 5,000 meters is about 3.1 miles.
Can You Prepare for A 5K in 1 Month?
Training for a 5K in a month is extremely challenging, especially if you haven’t been running consistently or doing any running at all.
It’s important to establish right off the bat that it may not be possible to run a 5K in a month if you haven’t been doing any exercise at all; in other words, if you’re looking for a 4 week couch to 5k training plan, it’s going to be difficult.
With that said, this 4 week 5K training program will help you get to the starting line and finish line of your race, but it’s helpful to set expectations that you might not be able to run the entire way.
You might have to take one or more planned or impromptu walking breaks on race day, and that’s okay!
Depending on your current fitness level, it may be unreasonable to expect your body to develop the necessary cardiovascular and muscular stamina and leg strength required to run the race non-stop.
Plenty of beginner runners walk some or all of their first 5K, and if your goal is to run the whole thing without stopping, that’s likely possible, too, as long as you jog slowly enough at a comfortable pace.
Plus, if you’ve been doing even a little bit of running or have a decent level of fitness from other types of cardio exercise, you can probably train to run 5K in 4 weeks without stopping.
Your planned race pace should be at a conversational pace; nice and easy to stay consistent until the finish line.
With that said, if you have any pre-existing medical conditions or are a man over 40 or a woman over 50, you should get medical clearance from your doctor before starting this 4 week 5K training plan.
How to Train for 5K In 4 Weeks
Our 4 week training plan involves running four times, cross-training once, and taking two rest days per week.
This can be aggressive for novices who haven’t been doing any running, so it is normal for your legs to feel pretty sore and tired after your running workouts.
However, if your aches linger or are only localized on a particular joint, bone, muscle, or tendon, you should treat the area as an injury and take time off running.
Low-impact cross-training workouts can be used as a substitute if the exercise does not elicit pain.
Furthermore, if you are just too sore overall to run on a day when the training plan has you scheduled to run, you should listen to your body and swap the run for a cross-training workout.
You can replicate the same workout on a low-impact exercise machine like a stationary bike or elliptical machine or in the pool by swimming or doing deep water running where your feet don’t touch the bottom of the pool.
Another key component to staying healthy as you train to run a 5K in a month is focusing on recovery and taking care of your body between training runs and workouts.
Stretch after your runs and use a foam roller on major muscle groups like quads, hamstrings, calves, glutes, and hip flexors. You may also want to roll your IT band along the outside of your thigh.
It’s also critical to fuel your body with plenty of calories to support your training and ensure your diet is well-balanced with complex carbohydrates, lean proteins, and healthy fats.
Hydrating before, during, and after your runs is also important.
With this 4 week 5K training schedule, the workouts are short enough that drinking plain water should be fine, but if you prefer sports drinks or electrolyte drinks, or you don’t do well eating right before you run, these beverages will work, too.
Lastly, make sure you are indeed taking the rest days. Many beginners get excited about their training and venture as new runners, so they want to run and work out every day once they start.
However, this may sound like a good idea in theory—after all, it intuitively seems like the more you run, the faster your body will adapt.
Unfortunately, the body doesn’t respond this way, and physiological adaptations to exercise just take time. In fact, the rest days are crucial for those adaptations to actually take place.
Give your body what it needs: take the rest days!1Videbæk, S., Bueno, A. M., Nielsen, R. O., & Rasmussen, S. (2015). Incidence of Running-Related Injuries Per 1000h of running in Different Types of Runners: A Systematic Review and Meta-Analysis.Sports Medicine,45(7), 1017–1026. https://doi.org/10.1007/s40279-015-0333-8
4 Week 5K Training Plan for Beginners
Our 4 week 5k training schedule requires running four days per week with a gradual build up of running intervals, two rest days, and a cross-training workout.
You can do any low-impact cross-training for your Monday workouts, such as indoor or outdoor cycling, swimming, elliptical training, or deep-water running.
As a certified running coach and certified personal trainer, I always recommend my runners strength train to help them adapt to running and reduce the risk of injury.
If you haven’t done any strength training before, start out with some bodyweight exercises such as squats, lunges, glute bridges, step-ups, planks, and push-ups.
Download The 4 Week 5K Training Plan For Beginners For Free:
- Open the Google Sheets version of this plan
( File > Make A Copy) to create your own version
- Open this plan as a PDF – miles version
- Open this plan as a PDF – km version
- Open the Guidance Notes that accompany this plan (PDF)
Download The Training Plan Here
Enter your email, and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customizable), in both miles and kilometers.
After entering your email, you’ll be prompted to create an account on the Grow platform we use to control access to the plans. It’s completely free – make sure to complete the process to gain access to the plan!
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Head over to our 5k training plan database for full access to all plans.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Cross-training: 20 minutes | Warm up: Brisk walk for 5 min; Workout: 10 x 90 second run/1 min walk; Cool down: 5 min walk | Rest | Warm up: Brisk walk for 5 min; Workout: 8 x 2 minute run/1 min walk; Cool down: 5 min walk | Warm up: Brisk walk for 5 min; Workout: 8 x 3 minute run/1 min walk; Cool down: 5 min walk | Rest | Run 2 miles (3 km), taking walking breaks as needed |
| Cross-training: 20-30 minutes | Warm up: Brisk walk for 5 min; Workout: 4 x 5 minute run/2 min walk; Cool down: 5 min walk | Rest | Warm up: Brisk walk for 5 min; Workout: 3 x 6 minute run/2 min walk; Cool down: 5 min walk | Warm up: Brisk walk for 5 min; Workout: 2 x 8 minute run/4 min walk; Cool down: 5 min walk | Rest | Run 3 miles (4 km), taking walking breaks as needed |
| Cross-training: 30 minutes | Warm up: Brisk walk for 5 min; Workout: 2 x 10 minute run/4 min walk; Cool down: 5 min walk | Rest | Warm up: Brisk walk for 5 min; Workout: 3 x 8 minute run/1 min walk; Cool down: 5 min walk | Warm up: Brisk walk for 5 min; Workout: 5 x 4 minute run/30 seconds walk; Cool down: 5 min walk | Rest | Warm up: Brisk walk for 5 minutes; Run 20 minutes without stopping |
| Cross-training: 30 minutes | Warm up: Brisk walk for 5 minutes; Run 25 minutes without stopping | Rest | Warm up: Brisk walk for 5 min; Workout: 2 x 15 minute run/1 min walk; Cool down: 5 min walk | Rest | Easy run: 10-minute jog | 5k Race! |
Following this 1-month 5K training plan will certainly be challenging, but you can do it!
Don’t feel self-conscious or upset if you have to walk during the race.
Plenty of runners walk some or all of a 5K, and when you’re training for 5K in 4 weeks, it’s a lot to expect from your body to cover 3.1 miles without stopping; just finishing is incredible!
Other Suggested 5K Training Plans
- Couch To 5k Training Plan (4 Week, 6 Week, 8 Week, and 10 Week Plans)
- 3-Week Tune-Up 5k Training Plan
- Advanced 5k Training Plan
Plans By Length
- 4 Week 5k Training Plan
- 6 Week 5k Training Plan
- 8 Week 5k Training Plan
- 12 Week 5k Training Plan
You May Also Be Interested In These Guides:
- How To Run 5k In 17 Minutes
- How To Run 5k In 18 Minutes
- How To Run 5k In 19 Minutes
- How To Run 5k In 20 Minutes
- How To Run 5k In 22 Minutes
- How To Run 5k In 25 Minutes
- How To Run 5k In 27 Minutes
- How To Run 5k In 30 Minutes
References
- 1
Videbæk, S., Bueno, A. M., Nielsen, R. O., & Rasmussen, S. (2015). Incidence of Running-Related Injuries Per 1000h of running in Different Types of Runners: A Systematic Review and Meta-Analysis.Sports Medicine,45(7), 1017–1026. https://doi.org/10.1007/s40279-015-0333-8
