No Such Thing as “Too Busy” for 5K Training!

Even with classes in full swing, everyone can find time to train for a 5K!

photo from

Classes are in full swing, homework is piling up and if you’re like me, your professors are starting to notice when you come to class every day in sweat pants… It might not feel like it, but right now is a great time to start exercising or give your current workout routine a boost! Exercise is a great stress reliever and walking, jogging or running regularly can help you focus, improve your sleep schedule and feel good. I have included information on several upcoming 5K events at the end of this post—signing up for a race while you’re training is great motivation!

Training for a 5K is different for every person depending on their starting fitness level. If a high school athlete keeps up with their workout routine in college, they might not have to train as often as someone who is starting from scratch. Training also depends on an individual goal. If walking 3.1 miles is an achievable end result for you, do it! If you want to walk some and jog some (we call this “wogging” in the running community) by all means go for it. If you want to take on the ultimate challenge and run the entire 5K, you can. Whatever you decide to do, training for a 5K is worth it if only for the chocolate milk at the finish line!

photo from Twitter by @chocolate_milk

I have outlined below two super easy training plans based on current fitness level and 5K speed goal that should work with a busy schedule. While you’re training, remember to listen to your body, take a rest day when you need to and keep your eyes on the prize!

Disclaimer: I am not an exercise physiology or nutrition major, but I have been a runner for 8 years and I am sharing things that have worked for me! If you want more detailed plans check out 


Starter Plan

(Walk more than jog)


Experienced Plan

(Run more than walk)



Week 1

M: Walk 20 minutes

W: Walk 20 minutes

F: Walk 5, jog 10, walk 5

M: Brisk walk 20 minutes

W: Walk 5, jog 10, walk 5

F: Jog 15 minutes



Week 2

M: Brisk walk 20 minutes

W: Walk 30 minutes

F: Walk 5, jog 10, walk 5

M: Brisk walk 20 minutes

W: Jog 20 minutes

F: Run 5, walk 10, run 5



Week 3/4

M: Brisk walk 30 minutes

W: Walk 20 minutes

F: Rest day!

M: Jog 25 minutes

W: Brisk walk 20 minutes

F: Rest day!

Less than thirty minutes a day, three days a week for three or four weeks will be plenty of preparation for a 5k. The remaining four days of each week should be full of rest, water, stretching and anticipation! If these plans seem like too much to do right away, feel free to scale back and start small.

Good luck with your 5K training!

“The best way to predict your future is to create it.” – Alan Kay



Race for the Cure — October 15;sid=6186&type=fr_informational&pg=informational&fr_id=6963

Glow Run 5K by Relay For Life — October 24