Emerge 5K (Free Beginner's 5K Training Plan)

Emerge 5K is a FREE 8-Week Beginner’s 5K Plan.

This plan is best suited for those who:

• Have never ran a 5K before (3.1 miles) or are brand new to running

• Have ran/walked a 5K, but want to run the full distance

• Have ran a 5K in the past and want to safely get back into running.

It combines running and walking (intervals), while slowly increasing the amount of running time up to 30 minutes. It may take you longer than 30 minutes to complete a 5K, but the excitement and adrenaline of race day (plus an extra rest day) will carry you the rest of the way through the finish line!

All workouts are based on time, so need to worry about converting miles to kilometers or kilometers to miles.

A getting started/training guide is included to help you be successful with this plan!

*We recommend you have the ability to walk at least 1 mile before starting this plan.