Beginner Level

5K Training Plan for Beginners

Follow this plan in Run and Grow and watch your consistency pay off with a thriving virtual garden.

8 weeks

3 Runs/Week

Start Growing Your Garden

Why This Plan Works

Focus on time on feet

Build healthy habits

Injury prevention focus

Schedule Preview

Structured Weekly Schedule

This 8 weeks plan includes daily workout details, pace guidance, and rest day recommendations tailored to your fitness level.

View Full Schedule

Is this 5k training plan for beginners right for me?

This plan is designed for beginner runners who can currently run 0-5 miles per week. The gradual progression ensures you build fitness safely without risking injury.

What gear do I need?

A good pair of running shoes is essential. We also recommend a digital watch or smartphone to track your intervals using the Run and Grow app.