5KM BEGINNERS RUNNING PLAN
This 6-week plan is perfect for those new to running or looking to complete their first 5km. Whether you’ve never run before or are returning after a break, this plan is designed to gradually build your endurance and confidence. Featuring a combination of running and workout videos from our website, you’ll find short, effective strength training sessions integrated into your weekly schedule. These sessions are tailored to boost your performance and make it easy to fit into your busy lifestyle. Let’s embark on this journey together and achieve that 5km goal!
For extra information please see the bottom of the page
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
|
Walk 1 minute, Run 1 minute x 10 (Total 20 Mins) |
Walk 1 minute, Run 1 minute x 10 (Total 20 Mins) |
Rest or Active Recovery Day |
Run 2 minutes, walk 3 minutes x 6 (Total 30 Mins) |
Rest or Active Recovery Day |
| Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Day 14 |
|---|---|---|---|---|---|---|
|
Run 3 minutes, Walk 3 minutes x 4 (Total 24 Mins) |
Run 3 minutes, Walk 3 minutes x 5 (Total 30 Mins) |
Rest or Active Recovery Day |
Run 5 minutes, Walk 3 minutes x 4 (Total 32 Mins) |
Rest or Active Recovery Day |
| Day 15 | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 | Day 21 |
|---|---|---|---|---|---|---|
|
Run 6 minutes, Walk 3 minutes x 3 (Total 27 Mins) |
Run 7 minutes, walk 3 minutes x 3 (Total 30 Mins) |
Rest or Active Recovery Day |
Run 8 minutes, Walk 2 minutes x 3 (Total 30 Mins) |
Rest or Active Recovery Day |
| Day 22 | Day 23 | Day 24 | Day 25 | Day 26 | Day 27 | Day 28 |
|---|---|---|---|---|---|---|
|
Run 8 minutes, Walk 2 minutes x 3 (Total 30 Mins) |
Run 10 minutes, Walk 2 minutes x 2 (Total 24 Mins) |
Rest or Active Recovery Day |
Run 9 minutes, Walk 2 minutes x 3 (Total 27 Mins) |
Rest or Active Recovery Day |
| Day 29 | Day 30 | Day 31 | Day 32 | Day 33 | Day 34 | Day 35 |
|---|---|---|---|---|---|---|
|
Run 9 minutes, Walk 2 minutes x 3 (Total 33 Mins) |
Run 12 minutes, Walk 2 minutes x 2 (Total 28 Mins) |
Rest or Active Recovery Day |
Run 10 minutes, Walk 2 minutes x 3 (Total 36 Mins) |
Rest or Active Recovery Day |
| Day 36 | Day 37 | Day 38 | Day 39 | Day 40 | Day 41 | Day 42 |
|---|---|---|---|---|---|---|
|
Run 15 minutes, Walk 1 minute x 2 (Total 32 Mins) |
Run 10 minutes, Walk 2 minutes x 3 (Total 36 Mins) |
Rest or Active Recovery Day |
Run a 5k (if you need to stop and take a short walk that’s ok!) |
Well deserved Rest or Active Recovery Day |
Additional Notes:
Rest or Active Recovery – Rest days are built into this plan on purpose. In order for your body to make the changes you are asking it to make, you need to rest so that your body has time to repair and heal.
Active Recovery is light exercise such as walking the dog, light gardening or gentle yoga. Your heart rate should stay low during these days.
Equipment – make sure you are wearing appropriate clothing for the weather, if in doubt layer up so that you can take off or add a layer if needed.
If it’s hot don’t forget suncream, hat and water
If it’s likely to rain a waterproof and baseball cap are my personal must haves. You also need water
If it’s cold, take a warm hat, water, gloves & an extra layer.
These lists are not exhaustive but serve as a guide as to what you may need.
Safety First: Always make sure someone knows your route and when to expect you back
Take a fully charged phone so that you can contact someone if you get into difficulties. The app ‘what3words’ is a useful tool in precisely relaying your location if you need to be picked up.
