Brazos Runners Club: 5K Beginner Program

About the Program

This program has been designed for new runners looking for a training program to prepare
them for a 5K race. Or for experienced runners, looking for an easy schedule involving a
relatively low level of weekly miles.

At a Glance

Orig. Author: Hal Higdon, modified for Brazos Runners Club
Length: 10 Weeks
Typical Week: 2 Days Off, 3 Run, 2 Cross-Train
Longest Workout: 5.5 miles

Program Components

Rest: Rest on Fridays before weekend workouts and on Mondays after. Take rest days seriously.
Running Workouts: Run three days a week: Monday, Wednesday, and Saturday. Focus on completing the
distance, not speed.
Cross-Training: Wednesdays and Saturdays. Choose activities like swimming, cycling, or walking. Keep it
light.
Long Runs: Scheduled on Saturdays, can be moved to Sunday if needed. Run slowly and take walking
breaks if necessary.
Strength Training: Optional. If you lift, do it Tuesdays and Thursdays after your run.
Walking: Feel free to walk during any running workout if needed.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	1.5 mi run	Rest or run/walk	1.5 mi run	Rest or run/walk	Rest	1.5 mi run	30 min walk
2	1.75 mi run	Rest or run/walk	1.5 mi run	Rest or run/walk	Rest	1.75 mi run	35 min walk
3	2 mi run	Rest or run/walk	1.5 mi run	Rest or run/walk	Rest	2 mi run	40 min walk
4	2.25 mi run	Rest or run/walk	1.5 mi run	Rest or run/walk	Rest	2.25 mi run	45 min walk
5	2.5 mi run	Rest or run/walk	2 mi run	Rest or run/walk	Rest	2.5 mi run	50 min walk
6	2.5 mi run	Rest or run/walk	2 mi run	Rest or run/walk	Rest	2.5 mi run	50 min walk
7	2.75 mi run	Rest or run/walk	2 mi run	Rest or run/walk	Rest	2.75 mi run	55 min walk
8	3 mi run	Rest or run/walk	2 mi run	Rest or run/walk	Rest	3 mi run	60 min walk
9	3 mi run	Rest or run/walk	2 mi run	Rest or run/walk	Rest	3 mi run	60 min walk
10	3 mi run	Rest or run/walk	2 mi run	Rest or run/walk	Rest	Rest (or 5K race)	5K Race (or rest)