3Km Run Training Schedule for Beginners

Training Schedule for Beginners (3Km Run)
Runner's Fitness Level: Beginner
Injury History: None
Weeks	Day	Activity	Remarks
Week 1	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 40 sec run (repeat for 30min)
	Wednesday	Walk +Run	4min walk + 40 sec run (repeat for 30min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 40 sec run (repeat for 30min)
	Saturday	Walk +Run	4min walk + 40 sec run (repeat for 30min)
	Sunday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
Week 2	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
	Wednesday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
	Saturday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
	Sunday	Walk +Run	4min walk + 50 sec run (repeat for 40min)
Week 3	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 50 sec run (repeat for 40min)
	Wednesday	Walk +Run	4min walk + 50 sec run (repeat for 40min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 50 sec run (repeat for 40min)
	Saturday	Exercises	4min walk + 50 sec run (repeat for 40min)
	Sunday	Walk +Run	4min walk + 50 sec run (repeat for 50min)
Week 4	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 50 sec run (repeat for 50min)
	Wednesday	Walk +Run	4min walk + 50 sec run (repeat for 50min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 50 sec run (repeat for 50min)
	Saturday	Walk +Run	4min walk + 50 sec run (repeat for 50min)
	Sunday	Walk +Run	4min walk + 60 sec run (repeat for 60min)
Week 5	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 60 sec run (repeat for 60min)
	Wednesday	Walk +Run	4min walk + 60 sec run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 60 sec run (repeat for 60min)
	Saturday	Walk +Run	4min walk + 60 sec run (repeat for 60min)
	Sunday	Walk +Run	4min walk + 90 sec run (repeat for 60min)
Week 6	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 90 sec run (repeat for 60min)
	Wednesday	Walk +Run	4min walk + 90 sec run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 90 sec run (repeat for 60min)
	Saturday	Walk +Run	4min walk + 90 sec run (repeat for 60min)
	Sunday	Walk +Run	3min walk + 90 sec run (repeat for 60min)
Week 7	Monday	Rest	Relax
	Tuesday	Walk +Run	3min walk + 90 sec run (repeat for 60min)
	Wednesday	Walk +Run	3min walk + 90 sec run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	3min walk + 90 sec run (repeat for 60min)
	Saturday	Walk +Run	3min walk + 90 sec run (repeat for 60min)
	Sunday	Walk +Run	3min walk + 2min run (repeat for 60min)
Week 8	Monday	Rest	Relax
	Tuesday	Walk +Run	3min walk + 2min run (repeat for 60min)
	Wednesday	Walk +Run	3min walk + 2min run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	3min walk + 2min run (repeat for 60min)
	Saturday	Walk +Run	3min walk + 2min run (repeat for 60min)
	Sunday	Walk +Run	2min walk + 2min run (repeat for 60min)
Week 9	Monday	Rest	Relax
	Tuesday	Walk +Run	2min walk + 2min run (repeat for 60min)
	Wednesday	Walk +Run	2min walk + 2min run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	2min walk + 2min run (repeat for 60min)
	Saturday	Walk +Run	2min walk + 2min run (repeat for 60min)
	Sunday	Walk +Run	2min walk + 3min run (repeat for 60min)
Week 10	Monday	Rest	Relax
	Tuesday	Walk +Run	2min walk + 3min run (repeat for 60min)
	Wednesday	Walk +Run	2min walk + 3min run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	2min walk + 3min run (repeat for 60min)
	Saturday	Walk +Run	2min walk + 3min run (repeat for 60min)
	Sunday	Walk +Run	1min walk + 3min run (repeat for 60min)
Week 11	Monday	Rest	Relax
	Tuesday	Run	30Mins
	Wednesday	Run	30Mins
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Run	30Mins
	Saturday	Walk +Run	1min walk + 3min run (repeat for 60min)
	Sunday	Run	30Mins
Week 12	Monday	Rest	Relax
	Tuesday	Easy Run + Walk	One Hour
	Wednesday	Walk	One Hour
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Rest	Relax
	Saturday	Rest	Relax
	Sunday	Race Day	3Km Run
Drink Plenty of Water throughout the day
Twice a week do beginner level exercises i.e. Squats, Calf Raises, Lunges & Superman
Don't overshoot the training plan, stop training in case of any injury- minor or major and report.
In case of doubt, ask for help.

Coach Ravinder

3Km Run Training Schedule for Beginners

Clients

Freedom Run DLF 5

Freedom Run Midtown

Freedom Run 2025

Corpo Jumble 2025

Sundown Run 2025

Nahan X Country Route

Honda Manesar Half Marathon

Run For Her 2025

Anant Raj Runathon 2025

ION Contribution Run 2025

IPA Neerathon

KSN Walkathon 2.0