Week 2 of 9
Week 2 of the beginner 5K plan
Week 2 is three sessions, each one: 6 × (run 90 sec, walk 2 min). That adds up to 27 minutes of running for the week, and the longest stretch without a walk break is 1.5 minutes.
Week 2, day by day
Each lane is one session, to scale in minutes · warm-up and cool-down are the faint dashesTotal includes 5-minute warm-up and cool-down walks · walking counted at an 18:00 mile
Minutes of running per session around week 2 (min)
What week 2 asks of you
Week 2 stretches each run from 60 to 90 seconds and lengthens the walks from 90 seconds to 2 minutes. There are six runs instead of eight, so total running rises only slightly, from 8 to 9 minutes, and each session grows from 30 to 31 minutes. The walk share of the interval block drops a little, from 60 percent to about 57 percent. The new part is the extra half minute in every run. People who sailed through Week 1 by running hard for 60 seconds often struggle here, because that last 30 seconds exposes a pace that was never sustainable. Slower running makes the 90 seconds feel ordinary.
Day 1: 6 × (run 90 sec, walk 2 min)
Six 90-second runs. Session 4 of 27 · 9 min running · 31 min door to door.
Each run is now 90 seconds instead of 60, and there are six of them instead of eight. Walks between runs are 2 minutes. Total running rises from 8 to 9 minutes, and the session takes 31 minutes. The extra 30 seconds per run is the new part. You will probably feel fine for the first minute of each run and notice the last half minute, especially in runs four through six, which start at 15:30, 19:00, and 22:30. Use the full 2-minute walks.
Compared with the session before (week 1 day 3), running time goes from 8 to 9 minutes and the longest unbroken run from 1 to 1.5 minutes.
| # | Segment | Length | Starts at | Ends at |
|---|---|---|---|---|
| 1 | Warm-up walk | 5:00 | 0:00 | 5:00 |
| 2 | Run | 1:30 | 5:00 | 6:30 |
| 3 | Walk | 2:00 | 6:30 | 8:30 |
| 4 | Run | 1:30 | 8:30 | 10:00 |
| 5 | Walk | 2:00 | 10:00 | 12:00 |
| 6 | Run | 1:30 | 12:00 | 13:30 |
| 7 | Walk | 2:00 | 13:30 | 15:30 |
| 8 | Run | 1:30 | 15:30 | 17:00 |
| 9 | Walk | 2:00 | 17:00 | 19:00 |
| 10 | Run | 1:30 | 19:00 | 20:30 |
| 11 | Walk | 2:00 | 20:30 | 22:30 |
| 12 | Run | 1:30 | 22:30 | 24:00 |
| 13 | Walk | 2:00 | 24:00 | 26:00 |
| 14 | Cool-down walk | 5:00 | 26:00 | 31:00 |
Clock times from the moment you start the warm-up walk.
Start slower than you ran in Week 1. A pace that was fine for 60 seconds can feel heavy at 90. If you ran 4.6 mph on the treadmill last week, try 4.3 or 4.4 today. At a 13:00 mile, the full session covers about 1.91 miles; at 15:00, about 1.82. Talk test: by the end of each 90-second run, you want to still manage a sentence.
| Run pace | Treadmill | Running distance | Whole session |
|---|---|---|---|
| 15:00 / mile | 4.0 mph | 0.60 mi | 1.82 mi (2.93 km) |
| 13:00 / mile | 4.6 mph | 0.69 mi | 1.91 mi (3.08 km) |
| 11:00 / mile | 5.5 mph | 0.82 mi | 2.04 mi (3.28 km) |
If you cannot hold 90 seconds, run 60 and walk the remaining 30, then take the full 2-minute walk. That keeps you on the Week 2 clock while running a little less. If more than half the runs end early, finish the session as planned, then repeat Week 1 Day 3 next time. Return to this session after that.
After this session you will have run 33 of the plan's 489 total minutes.
Day 2: 6 × (run 90 sec, walk 2 min)
Settling into 90 seconds. Session 5 of 27 · 9 min running · 31 min door to door.
This is the second session of 90-second runs. The workout matches Day 1 exactly: six runs, 2-minute walks, 31 minutes overall, 9 of them running. What usually changes is how the third run feels. On Day 1 it may have been the point where effort crept up, around minute 12. Today, with the pattern known, it often goes easier. The last two runs, starting at minutes 19 and 22:30, are the ones to watch. They tell you whether your pace is right.
Compared with the session before (week 2 day 1), running time goes from 9 to 9 minutes and the longest unbroken run from 1.5 to 1.5 minutes.
Aim for even effort across all six runs, not even speed. On a warm day or a hilly route you may move slower for the same effort, and that is fine. A 14:00 mile is about 4.3 mph on a treadmill. If the 2-minute walks feel too long, keep walking briskly at about 3.3 mph rather than stopping. At 13:00 miles the session is roughly 1.91 miles in total.
Mid-week is where tired legs show up. If the first run feels flat, slow it down instead of stopping. If you still cannot hold 90 seconds by run three, switch to 75 seconds of running and 2 minutes 15 of walking for the rest of the session so the timing stays tidy. Note what happened and try Day 3 as written.
After this session you will have run 42 of the plan's 489 total minutes.
Day 3: 6 × (run 90 sec, walk 2 min)
The last short intervals. Session 6 of 27 · 9 min running · 31 min door to door.
Third session of six 90-second runs and the last time all your runs are this short. Next week brings the first 3-minute run, so today is a good day to practice the pace you'll need for it. Expect the session to feel the most familiar of the three, with 9 minutes running and 12 walking between warm-up and cool-down. If any run is going to be tough, it will usually be the fifth, starting at minute 19, when the novelty has worn off but the end is not close.
Compared with the session before (week 2 day 2), running time goes from 9 to 9 minutes and the longest unbroken run from 1.5 to 1.5 minutes.
Try this: run the first three intervals at your normal pace and the last three a little slower, about 30 seconds per mile. If the slower runs feel almost too easy, that slower pace is close to what you'll want for Week 3's 3-minute runs. At 15:00 per mile, 4.0 mph, the session covers about 1.82 miles. At 11:00, 5.5 mph, about 2.04.
If today falls apart, think about why before deciding. A short night or a rushed day is a reason to repeat Day 3, not the week. If all three Week 2 sessions felt hard, repeat the whole week. Week 3 cuts walking between runs from 12 to 9 minutes and doubles the longest run, so it is not the place to arrive tired.
After this session you will have run 51 of the plan's 489 total minutes.
Repeat it or move on?
Repeat Week 2 if you stopped early in more than one of the six runs, or if you needed the full 2-minute walk plus extra time before starting again. Move on when the 90 seconds pass without you watching the clock and you finish the session feeling you could do one more run.
If a session goes badly, the stuck-week helper gives a specific next step for week 2.
Frequently asked questions
Why are the walks longer this week if the plan is supposed to get harder?
The longer walks pay for the longer runs. Going from 1 minute to 90 seconds of running is a 50 percent increase in each run, so the plan gives you 2 minutes to settle instead of 90 seconds. Overall you still run more than in Week 1: 9 minutes instead of 8.
Can I do Week 2 on a treadmill?
Yes. Pick a walking speed around 3.3 mph, which matches the 18:00 per mile walking pace the distances on this site assume. For the runs, 4.0 mph is a 15:00 mile and 4.6 mph is a 13:00 mile. Change the speed at the start of each run and walk rather than hopping on and off the belt.
Why does 90 seconds feel so much longer than 60?
It is 50 percent more running in each interval, which is a real change. The first 60 seconds feel familiar from Week 1; the final 30 are new. The usual reason it feels hard is pace. If you slow down, the extra half minute becomes manageable. The walks are longer this week to help.
Is it better to run outside or on a treadmill for Week 2?
Either works. Outside, you pick your own pace and get used to real ground. On a treadmill, the belt sets pace for you, which can help if you tend to start too fast. If you switch between the two, expect the same speed to feel slightly different. Go by effort and the talk test.
Am I ready for Week 3 after this session?
Probably, if you finished all six runs on at least two of the three days. Week 3 keeps total running at 9 minutes but stretches the longest run to 3 minutes. If the last 30 seconds of each run still feels like a struggle, one more Week 2 session at a slower pace is a good investment.
Data sources
Data as of October 4, 2026
- FirstFiveK calculations (distance ÷ time)Own work · 2026-10
- CDC — Measuring Physical Activity Intensity (talk test)Public domain (US federal government) · 2026-10
- HHS — Physical Activity Guidelines for Americans, 2nd editionPublic domain (US federal government) · 2026-10
- How ranks and averages are calculated