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Get race-ready: Week 3

group of women working out with weights
This is the halfway mark in the six-week program to help beginning runners prepare for a 5k.

You're almost halfway there. Keep up the good work!

Continue to pay attention to your body's cues about whether it's ready for a bump up in intensity. If not, stick with the past week's schedule.  

5k training program for beginners - Week three

Week #3 exercise program to train for a 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 30 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:  If you struggle to stay motivated, check out this webinar on how to work out smarter.

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.

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