5K Running Plan for New Moms

Summer is the perfect time to get outside with your children and train for an event. Starting with a 5K, you can work towards greater distances. Just like watching your baby learn to walk, taking "baby steps" each day will lead you to your first 5K as a new parent.

This schedule will train you even if you've never ran before. It is designed for the beginner and to accomplish a 5K run (3.1 miles). You'll learn about running form, injury prevention, increasing speed and distance, and choosing the right shoe.

Training Schedule

This training regiment is based first on time, then mileage. In the beginning, you will focus on being sure you spend time on your feet.

You may start with a walk, then walk/run, followed by running the whole time. During weeks seven and eight the focus will switch to mileage. We have built in some days of rest, please take advantage of these days and not run.

It is ok, however, to do some cross training on these days: Group fitness classes, swimming, cycling, or hiking. You may feel a little soreness in the first few weeks. If you feel more than general muscle soreness, you may have gone too hard, too soon. Running through intense soreness could lead to injury. Please listen to your body.

 

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Wed

Thurs

Fri

Sat

Sun

Week 1

15 mins

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15 mins

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15 mins

20 mins

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Week 2

15 mins

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15 mins

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15 mins

25 mins

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Week 3

20 mins

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20 mins

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20 mins

30 mins

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Week 4

20 mins

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20 mins

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20 mins

30 mins

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Week 5

25 mins

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20 mins

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25 mins

35 mins

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Week 6

25 mins

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30 mins

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25 mins

40 mins

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Week 7

2 miles

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2 miles

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3 miles

45 mins

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Week 8

2 miles

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2 miles

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1 mile

5K Race

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