Get race-ready: Week 2

group of women walking for exercise outside
Keep up your momentum in preparing for a 5k.

How did week one go? Are you feeling good? Stronger? A little sore? Always listen to your body. If you don't feel ready to increase your level of activity, stay with the past week's schedule. If you think your body is ready to work a little harder, press on with this schedule.  

5k training program for beginners - Week two

Week #2 exercise regimen to prepare for 5k

Days one, three and six

  • Warm up (five to 10 minutes of walking and stretching)
  • Walk for 30 seconds, then run for 30 seconds (do this 15 times)
  • Walk for 45 seconds, then run for 15 seconds (do this 15 times)
  • Cool down and stretch your calves, front and back thigh muscles, hips and rear

Days two and four

  • Strength training, including your core (stomach and back)

Days five and seven

  • Active rest

Bonus tip: You need energy for training and racing. Check out tips to fuel up your run.


This program is provided by Sherri McMillan, MSc, a PeaceHealth race partner, to help you prepare to cross the finish line -  comfortably and safely. 

Download the entire six-week program for beginners.