Training for your first 5K? Or it's been awhile and your training from "scratch"?
Have you ever run to a class only to find yourself out of breath? Have you watched friends run in distance racers and think that you could never do that? Chances are, you can - you just need help with some training. With just three runs a week, you will likely to be able to run a 5K (3.1 miles) in 9 weeks.
The Program and a Printed Plan
A popular program is called "Couch to 5K" (C25K). There are several people that advertise C25K programs. We have prepared a document (PDF) for you to print. It will get you to where you need to be to run.
To download the plan as a PDF, click here.
There is also a very popular app that you can get that you can listen to when running - like having a coach right there with you. And yes, you can still listen to your music while doing the program (your music just fades out for a second while the coach comes on and says, for example, "Great job! You can walk now for 90 seconds").
Go look at coolrunning's program by clicking here.