Gardening Tips For Beginners 5K Training Plan. The couch to 5k is an excellent training plan that takes newbies to form their couch to running a 5k—3.1 miles. As you can see, as your training progresses forward, you spend more time running each week.
Work your way up to moving faster and for longer periods as your body adjusts. Monday tuesday wednesday thursday friday saturday sunday week 1 30 minute walk week 2 week 3 week 4 week 5 week 6 week 7 week 8 week 9 week 10 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk These days will benefit you both physically and mentally.