Start Running! A 5K Training Schedule for Beginners

by Tony Yang

What's in the book?

Learn how you can run a 5K, in only 30 minutes 3-4 times per week.

    • The Secret to Running
    • Running Shoes, et al
    • Nutrition and Physiology
    • Training Schedules
    • The Runner's Motivation



You can run a 5K. All you need is 30 minutes three to four times a week.


You’ve taken the first step, by reading this book.

Perhaps you’ve already signed up for a 5K, and don’t have the faintest idea what that entails. Perhaps you’re setting a personal or professional goal, or you need to get fit for health reasons. Or perhaps, like many, you’re sick of being out of breath, tired, and generally feeling uninspired.

Much of running is mental, and as long as you keep putting one foot in front of the other, you will succeed in running a 5K.


Tony C. Yang is a former journalist who has been published in a variety of publications, including the Chicago Tribune, the Oakland Tribune, and the San Francisco Business Times.

He is also a veteran of a dozen marathons and has served in the U.S. Army for more than 10 years. He has deployed overseas multiple times, and is currently the physical training (PT) instructor for his military unit. His hobbies include running, training others, and reading eBooks on his Kindle.

He is a proud resident of Oakland, California. Follow Tony at: @tonycyang (!/tonycyang)


Just do it: That’s right, the classic Nike advertising line is the best advice I can give you. There is no one silver bullet to running a 5K, but if there was, that would be it. Whether you were a varsity athlete in high school, or have decided to get back in shape after decades of inactivity, the path to running nirvana is straightforward. You set a goal and make a plan, then follow that plan. It takes sacrifice and dedication. Ultimately, though, it is just about starting. Your goal is to run a 5K, this book contains a plan, all you need to do is start following it.

So I will tell you this again, for the final time: YOU CAN DO IT.

All you have to do is decide that you will go for a run. Right then and there. Take a drink of water, lace up your running shoes, and start moving those feet. Repeat three to four times a week. There is no other secret. Running a 5K is a decision that you make, and your feet will do the rest. Everything else is just details.

Week 7: This is your second run week. This week is where you make it all count, and the balance shifts from walking to running. It is a tough week. Really tough. Be mindful of all the aches and pains and your breathing. This is when you should be really adding details to your running journal and keeping good track of your times. Crossing off workouts should feel great now. Do something light and easy for your Wednesday cross training, you will need the “rest.” At any time, if you don’t feel like you can do the next week’s training routine, stick with the current one and repeat as often as necessary to establish a good base of training. Don’t forget that you have friends and family and reach out over the phone or online, and ask for support or advice. You will probably need to drink more water than you ever have before this week. Tuesday’s training consists of a 10 minute run and 20 minute walk (I suggest a 10 minute walk, 6-7 minutes of running, 10 more of walking, and a final 3-4 minutes of running). Don’t forget the a 5-10 minute cool-down period afterwards) and the maximum number of sit-ups you are capable of in one (1) minute. Two weeks away from running a 5K!

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