Free printable · Letter or A4
Free printable 9-week beginner 5K plan
This page prints as a single sheet: every session of the 9-week plan with its run/walk breakdown, total minutes and a box to tick. Press the print button, or save it as a PDF from the print dialog. It is free and there is nothing to sign up for.
How to use the sheet
Stick it somewhere you will see it before a run — the fridge, inside the wardrobe door, next to the treadmill. Tick a box when a session is done. If you repeat a week, write the date next to the row rather than printing a new sheet; a page with crossings-out and extra dates is a normal-looking plan.
Every session starts with a 5-minute brisk walk and ends with a 5-minute easy walk; the total column already includes both. The sheet leaves pace out on purpose, because the plan counts minutes. If you want your own dates, the distance each session covers at your pace and a calendar file, the plan builder makes that version.
9-week beginner 5K plan
| Done | Session | After a 5-min warm-up walk | Run min | Total min |
|---|---|---|---|---|
| ☐ | Week 1 · Day 1 | 8 × (run 1 min, walk 90 sec) | 8 | 30 |
| ☐ | Week 1 · Day 2 | 8 × (run 1 min, walk 90 sec) | 8 | 30 |
| ☐ | Week 1 · Day 3 | 8 × (run 1 min, walk 90 sec) | 8 | 30 |
| ☐ | Week 2 · Day 1 | 6 × (run 90 sec, walk 2 min) | 9 | 31 |
| ☐ | Week 2 · Day 2 | 6 × (run 90 sec, walk 2 min) | 9 | 31 |
| ☐ | Week 2 · Day 3 | 6 × (run 90 sec, walk 2 min) | 9 | 31 |
| ☐ | Week 3 · Day 1 | 2 × (run 90 sec, walk 90 sec, run 3 min, walk 3 min) | 9 | 28 |
| ☐ | Week 3 · Day 2 | 2 × (run 90 sec, walk 90 sec, run 3 min, walk 3 min) | 9 | 28 |
| ☐ | Week 3 · Day 3 | 2 × (run 90 sec, walk 90 sec, run 3 min, walk 3 min) | 9 | 28 |
| ☐ | Week 4 · Day 1 | run 3 min, walk 90 sec, run 5 min, walk 2.5 min, run 3 min, walk 90 sec, run 5 min | 16 | 31.5 |
| ☐ | Week 4 · Day 2 | run 3 min, walk 90 sec, run 5 min, walk 2.5 min, run 3 min, walk 90 sec, run 5 min | 16 | 31.5 |
| ☐ | Week 4 · Day 3 | run 3 min, walk 90 sec, run 5 min, walk 2.5 min, run 3 min, walk 90 sec, run 5 min | 16 | 31.5 |
| ☐ | Week 5 · Day 1 | run 5 min, walk 3 min, run 5 min, walk 3 min, run 5 min | 15 | 31 |
| ☐ | Week 5 · Day 2 | run 8 min, walk 5 min, run 8 min | 16 | 31 |
| ☐ | Week 5 · Day 3 | run 20 min without stopping | 20 | 30 |
| ☐ | Week 6 · Day 1 | run 5 min, walk 3 min, run 8 min, walk 3 min, run 5 min | 18 | 34 |
| ☐ | Week 6 · Day 2 | run 10 min, walk 3 min, run 10 min | 20 | 33 |
| ☐ | Week 6 · Day 3 | run 25 min without stopping | 25 | 35 |
| ☐ | Week 7 · Day 1 | run 25 min without stopping | 25 | 35 |
| ☐ | Week 7 · Day 2 | run 25 min without stopping | 25 | 35 |
| ☐ | Week 7 · Day 3 | run 25 min without stopping | 25 | 35 |
| ☐ | Week 8 · Day 1 | run 28 min without stopping | 28 | 38 |
| ☐ | Week 8 · Day 2 | run 28 min without stopping | 28 | 38 |
| ☐ | Week 8 · Day 3 | run 28 min without stopping | 28 | 38 |
| ☐ | Week 9 · Day 1 | run 30 min without stopping | 30 | 40 |
| ☐ | Week 9 · Day 2 | run 30 min without stopping | 30 | 40 |
| ☐ | Week 9 · Day 3 | run 30 min without stopping | 30 | 40 |
firstfivek.pages.dev · rest at least one day between sessions · finish each with a 5-minute easy walk · If you have a health condition or have not exercised in a long time, check with a doctor before starting.
Frequently asked questions
Can I share or reprint this sheet?
Yes, for personal use — print as many copies as you like, for yourself or a running partner. Please do not sell it or post the file as your own.
Is there a version with dates?
The plan builder puts a real date on every session from the three run days you choose, and gives you a calendar file for week 1 for free.
Data sources
Data as of October 3, 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