How Should Beginners Train for a 5k?
Here is a good general training plan for your first 5k. Each week, you will exercise on alternate days and then rest two days before your next session. That's three training days and four rest days each week: Session 1 – 1 minute of walking and 1 minute of running, and repeat this 10 times. Rest for 1 day. Session 2 – 2 minutes running, 4 minutes walking, repeated 5 times. Rest for 2 days. Session 3 –  2 minutes running, 4 minutes waking, repeated 5 times. Rest for 1 day. Session 4 – 3 minutes running, 3 minutes walking, repeated 4 times. Rest for 1 day. Session 5 – 3 minutes running, 3 minutes walking, repeated 4 times. Rest for 2 days. Session 6 – 5 minutes running, 3 minutes walking, repeated 3 times. Rest for 1 day. Session 7 – 7 minutes running, 2 minutes walking, repeated 3 times. Rest for 1 day. Session 8 – 8 minutes running, 2 minutes walking, repeated 3 times. Rest for 2 days. Session 9 – 8 minutes running, 2 minutes walking, repeated 3 times. Rest for 1 day. Session 10 – 8 minutes running, 2 minutes walking, repeated 3 times. Rest for 1 day. Session 11 – 10 minutes running, 2 minutes walking, repeated twice, then 5 more minutes running. Rest for 2 days. Session 12 – 8 minutes running, 2 minutes walking, repeated 3 times. Rest for 1 day. Session 13 – 9 minutes running, 1 minute walking, repeated 3 times. Rest for 1 day. Session 14 – 12 minutes running, 2 minutes walking, repeated twice. Then 5 more minutes running. Rest for 2 days. Session 15 – 8 minutes running, 2 minutes walking, repeated 3 times. Rest for 1 day. Session 16 – 15 minutes running, 1 minute walking, repeated twice. Rest for 1 day. Session 17 – 8 minutes running, 2 minutes walking, repeated 3 times. Rest for 2 days.