8-Week Beginner 5K Training Plan

by Lisa Olona (Author)

This plan will get you moving and headed toward the finish line of your first 5K – whether you plan to run it solo or as part of an organized event …… even if you want to walk, jog, or do a combo as you go the distance!

Here are just a few of the many benefits you can get from walking, jogging, or running:

Better heart health: It cuts your risk of cardiovascular disease, lowers your resting heart rate (an important measure of fitness & heart efficiency), can help lower your blood pressure, and even help manage blood sugar levels.

Better sleep: It can help you fall asleep and stay asleep – as well as improve your sleep quality. The one caveat – don’t train too close to bedtime.

Better memory: Running (and other cardio activities) can boost the size of your hippocampus, the part of your brain responsible for memory and learning.

Better immune protection: When you do aerobic exercises on most days of the week, you can cut your risk of developing upper tract respiratory infections by 43%.

Better mood and energy: It prompts your body to release hormones that help with stress and pain – and also boost your mood and focus!

Pretty awesome, right?

Plus (my favorite): you’ll know that you set a goal that pushed you out of your comfort zone and that you ACHIEVED it – and there’s nothing more motivating than that!