Program Description
Intended people who may be active, but don’t normally run, especially long distances. Modified from https://www.verywellfit.com/six-week-5k-training-schedule-2910850
Program Overview
- LevelNovice, Beginner
- GoalAthletics
- EquipmentAt Home
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedJan 06, 2024 11:34
- Last EditedNov 24, 2024 08:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
5 mins
RPE 6
4
Walk
1
1 mins
-
5
Run
1
5 mins
RPE 6
6
Walk
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
7 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
7 mins
RPE 6
4
Walk
1
1 mins
-
5
Run
1
7 mins
RPE 6
6
Walk
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
10 mins
RPE 6
4
Walk
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Run
2
15 mins
-
1B
Walk
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
6 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
1 mins
RPE 8
4
Walk
1
2 mins
-
5
Jog
1
20 mins
RPE 6
6
Walk
1
1 mins
-
7
Run
1
1 mins
RPE 8
8
Walk
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
4
Good Morning
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Hyperextension
4
10 reps
-
3
Glute Kickback (Cable)
4
12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Hyperextension
4
10 reps
-
3
Glute Kickback (Cable)
4
12 reps
-
4
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Hip Abductor (Machine)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
7
Good Morning
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
7
Good Morning
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
6 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
6 mins
RPE 6
4
Walk
1
1 mins
-
5
Run
1
6 mins
RPE 6
6
Walk
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
1 mins
RPE 8
4
Walk
1
2 mins
-
5
Run
1
8 mins
RPE 6
6
Walk
1
1 mins
-
7
Run
1
1 mins
RPE 8
8
Walk
1
2 mins
-
9
Run
1
8 mins
RPE 6
10
Walk
1
1 mins
-
11
Run
1
1 mins
RPE 8
12
Walk
1
2 mins
-
13
Jog
1
7 mins
RPE 6
14
Walk
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
12 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
1 mins
RPE 8
4
Walk
1
2 mins
-
5
Run
1
12 mins
RPE 6
6
Walk
1
1 mins
-
7
Run
1
1 mins
RPE 8
8
Walk
1
2 mins
-
9
Run
1
12 mins
RPE 6
10
Walk
1
1 mins
-
11
Run
1
1 mins
RPE 8
12
Walk
1
2 mins
-
13
Jog
1
12 mins
RPE 6
14
Walk
1
1 mins
-
15
Run
1
1 mins
RPE 8
16
Walk
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jog
1
17 mins
-
1B
Walk
1
1 mins
-
2A
Run
2
1 mins
RPE 8
2B
Walk
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
15 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
1 mins
RPE 8
4
Walk
1
2 mins
-
5
Jog
1
15 mins
RPE 6
6
Walk
1
1 mins
-
7
Run
1
1 mins
RPE 8
8
Walk
1
2 mins
-
9
Jog
1
15 mins
RPE 6
10
Walk
1
1 mins
-
11
Run
1
1 mins
RPE 8
12
Walk
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
7 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
7 mins
RPE 6
4
Walk
1
1 mins
-
5
Run
1
7 mins
RPE 6
6
Walk
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
9 mins
RPE 6
2
Walk
1
1 mins
-
3
Run
1
9 mins
RPE 6
4
Walk
1
1 mins
-
5
Run
1
9 mins
RPE 6
6
Walk
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Run
2
13 mins
-
1B
Walk
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
19 mins
-
2
Walk
1
1 mins
-
3
Run
1
7 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
26 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Sumo Deadlift (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Goblet Squat
3
15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Sumo Deadlift (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Reverse Lunge (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
4
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Goblet Squat
4
10 reps
-
6
Sumo Deadlift (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Reverse Lunge (Barbell)
4
10 reps
-
3
Step-Up (Weighted)
4
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Goblet Squat
4
10 reps
-
6
Sumo Deadlift (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Sumo Deadlift (Dumbbell)
3
12 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
7
Lunge (Dumbbell)
3
12 reps
-
8
Squat (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Run1 Set
5 mins
@6
2
Walk1 Set
1 mins
-
3
Run1 Set
5 mins
@6
4
Walk1 Set
1 mins
-
5
Run1 Set
5 mins
@6
6
Walk1 Set
1 mins
-
Day 4
1
Stretching1 Set
10 mins
-
Day 5
1
Run1 Set
7 mins
@6
2
Walk1 Set
1 mins
-
3
Run1 Set
7 mins
@6
4
Walk1 Set
1 mins
-
5
Run1 Set
7 mins
@6
6
Walk1 Set
1 mins
-
Day 3
1
Run1 Set
6 mins
@6
2
Walk1 Set
1 mins
-
3
Run1 Set
6 mins
@6
4
Walk1 Set
1 mins
-
5
Run1 Set
6 mins
@6
6
Walk1 Set
1 mins
-
Day 6
1
Squat (Smith Machine)3 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
3
Goblet Squat3 Sets
15 Reps
-
4
Step-Up (Weighted)3 Sets
12 Reps
-
5
Sumo Deadlift (Dumbbell)3 Sets
12 Reps
-
Day 7
1
One Arm Lateral Raise (Cable)3 Sets
12 Reps
-
2
Wide Grip Lat Pulldown3 Sets
12 Reps
-
3
Seated Row (Cable)3 Sets
12 Reps
-
4A
Tricep Extension (Dumbbell)3 Sets
12 Reps
-
4B
Push Up1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 2
1
Hip Thrust (Dumbbell)3 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
-
3
Stiff Leg Deadlift (Dumbbell)3 Sets
12 Reps
-
4
Good Morning3 Sets
12 Reps
-
5
Seated Calf Raise3 Sets
12 Reps
-
6
Hip Abductor (Machine)3 Sets
12 Reps
-