Here is an 8-week beginner’s training plan to run a 5K. This plan involves three days of running per week, with rest days in between. The goal is to gradually increase your running time while decreasing your walking time.

Remember, always start and end each session with a 5-minute warm-up and cool-down walk.

**Week 1**
– Day 1: Run 1 minute, walk 2 minutes. Repeat 10 times.
– Day 2: Rest
– Day 3: Run 1 minute, walk 2 minutes. Repeat 10 times.
– Day 4: Rest
– Day 5: Run 1 minute, walk 2 minutes. Repeat 10 times.
– Day 6: Rest
– Day 7: Rest

**Week 2**
– Day 1: Run 2 minutes, walk 2 minutes. Repeat 7 times.
– Day 2: Rest
– Day 3: Run 2 minutes, walk 2 minutes. Repeat 7 times.
– Day 4: Rest
– Day 5: Run 2 minutes, walk 2 minutes. Repeat 7 times.
– Day 6: Rest
– Day 7: Rest

**Week 3**
– Day 1: Run 3 minutes, walk 2 minutes. Repeat 6 times.
– Day 2: Rest
– Day 3: Run 3 minutes, walk 2 minutes. Repeat 6 times.
– Day 4: Rest
– Day 5: Run 3 minutes, walk 2 minutes. Repeat 6 times.
– Day 6: Rest
– Day 7: Rest

**Week 4**
– Day 1: Run 5 minutes, walk 2 minutes. Repeat 5 times.
– Day 2: Rest
– Day 3: Run 5 minutes, walk 2 minutes. Repeat 5 times.
– Day 4: Rest
– Day 5: Run 5 minutes, walk 2 minutes. Repeat 5 times.
– Day 6: Rest
– Day 7: Rest

**Week 5**
– Day 1: Run 8 minutes, walk 2 minutes. Repeat 3 times.
– Day 2: Rest
– Day 3: Run 8 minutes, walk 2 minutes. Repeat 3 times.
– Day 4: Rest
– Day 5: Run 8 minutes, walk 2 minutes. Repeat 3 times.
– Day 6: Rest
– Day 7: Rest

**Week 6**
– Day 1: Run 10 minutes, walk 2 minutes. Repeat 3 times.
– Day 2: Rest
– Day 3: Run 10 minutes, walk 2 minutes. Repeat 3 times.
– Day 4: Rest
– Day 5: Run 10 minutes, walk 2 minutes. Repeat 3 times.
– Day 6: Rest
– Day 7: Rest

**Week 7**
– Day 1: Run 15 minutes, walk 1 minute. Repeat 2 times.
– Day 2: Rest
– Day 3: Run 15 minutes, walk 1 minute. Repeat 2 times.
– Day 4: Rest
– Day 5: Run 15 minutes, walk 1 minute. Repeat 2 times.
– Day 6: Rest
– Day 7: Rest

**Week 8**
– Day 1: Run 30 minutes continuously.
– Day 2: Rest
– Day 3: Run 30 minutes continuously.
– Day 4: Rest
– Day 5: Run 30 minutes continuously.
– Day 6: Rest
– Day 7: Rest

Remember, this is just a guide. Listen to your body and adjust the plan as needed. If a week feels too challenging, repeat it before moving on to the next week. The goal is to gradually increase your endurance without causing injury. Good luck on your 5K journey!