Printable 5K Beginner Training Schedule
This sheet is for new runners following a 5K plan. It is a 1-page, letter landscape PDF with an 8-week schedule. The table has columns for Week, Run 1, Run 2, and Run 3. Each row lists jogging and walking intervals to follow week by week, starting with short jogs and longer walk breaks. A note at the bottom adds a 5-minute brisk walk before and an easy walk after every run.
Free printable · PDF
- 1 page
- US Letter, landscape — choose “Fit to page” for A4
- PDF, 107 KB
Free for personal, family and classroom use.
Use it as a simple weekly tracker for your 5K training. Check off each run as you finish it and move through the intervals in order. The layout makes it easy to see the whole plan at once, so you can follow the schedule, keep track of progress, and stay consistent from week 1 to week 8.
Good for
- Track each weekly 5K workout
- Follow jog-walk intervals by week
- Print and check off completed runs
Tip: Print on landscape paper so all three run columns stay easy to read.
4 files · PDF, DOCX, XLSX
Get every sheet: 5k Beginner Training Pack
This sheet plus 3 more in one download, with the editable Word and Excel files. Printable 8-week and 6-week 5k schedules with tick boxes, a run log workbook with weekly totals, a strength routine card and a race-day checklist.
$4.00 USD, one-time 4 files · about $1.00 each
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Printable 5K Training Run Log
Printable Strength Card for Runners
Printable 5K Race-Day Checklist