Move more, feel better
Free 5K plan
TRAINING PLANS

Three short sessions a week. Tap a week, then add a session to your calendar.

  1. Week 1 07:00–07:30 — Run 1 min, walk 1½ min × 8 · Any flat loop
  2. Week 1 07:00–07:30 — Run 1 min, walk 1½ min × 8 · Any flat loop
  3. Week 1 07:00–07:30 — Run 1 min, walk 1½ min × 8 · Park or trail
  4. Week 3 07:00–07:30 — Run 3 min, walk 1½ min × 4 · Any flat loop
  5. Week 3 07:00–07:20 — Strength & mobility, 20 min · Living room
  6. Week 3 07:00–07:30 — Run 3 min, walk 1½ min × 5 · Park or trail
  7. Week 5 07:00–07:30 — Run 8 min, walk 3 min × 2 · Any flat loop
  8. Week 5 07:00–07:20 — Strength & mobility, 20 min · Living room
  9. Week 5 07:00–07:30 — Run 20 min without stopping · Park or trail
  10. Week 9 07:00–07:35 — Run 30 min easy · Any loop
  11. Week 9 07:00–07:35 — Run 30 min easy · Any loop
  12. Week 9 08:00–08:40 — Your 5K! · A local race or your own route
THE FINISH LINE

Nine weeks from now could be January 1. Start this week and race with thousands of readers.

00 Days
00 Hours
00 Minutes
00 Seconds
ON YOUR OFF DAYS

Two 20-minute sessions keep your legs and back strong for running.

  1. Step 1 of 53 × 10Legs

    Squat

    Sit back and down like there’s a chair behind you.

    How-to
  2. Step 2 of 53 × 8Back side

    Hinge

    Push your hips back with a flat back — the deadlift pattern.

    How-to
  3. Step 3 of 53 × 8Chest

    Push

    Push-ups on the floor, a bench or the wall.

    How-to
  4. Step 4 of 53 × 10Back

    Pull

    Rows with a band, a dumbbell or a sturdy table.

    How-to
  5. Step 5 of 53 × 40 sGrip & core

    Carry

    Walk tall holding something heavy in each hand.

    How-to
WHERE TO RUN

Most convenientTreadmillIndoors, any weatherTreadmill tips
Most funOutdoorsRoads, parks and trailsTrail guide
TreadmillFeatureOutdoors
Works in any weather
Partial
Easy to control pace
Partial
Fresh air and views
Partial
Prepares you for races
★★★★★★★★★★3
Fun factor
★★★★★★★★★★5

Tip: set the treadmill to a 1% incline to feel closer to outdoor running.

Stride shares general fitness information, not medical advice. Check with your doctor before starting a new exercise or nutrition plan.