Are you ready to run your first 5k? This training plan will take you from run-walking to running 3.1 miles continuously, step by step.
Before you begin, make sure you’re physically ready. If you’re new to running, start with the first mile plan or spend at least six weeks run-walking for 30 minutes, five days per week.
This plan is flexible and adaptable to your fitness and confidence level. If it feels too easy, feel free to skip ahead to the next week. If it’s moving too fast, spend two weeks or more at each week.
Seven-week plan to run 5k
Important! Make sure to warm-up before each run, even if it’s just a brisk walk. Similarly, cool down when you’ve finished, too.
| Week | Mon | Tues | Weds | Thur | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | 4 x 3 mins run / 2 mins walk | 6 x 3 mins run / 2 mins walk | Rest or 20 mins cross-train | 6 x 3 mins run / 2 mins walk | Rest | 9 x 3 mins run / 2 mins walk | Rest |
| 2 | 5 x 3 mins run / 1 min walk | 7 x 3 mins run / 1 min walk | Rest or 20 mins cross-train | 7 x 3 mins run / 1 min walk | Rest | 10 x 3 mins run / 1 min walk | Rest |
| 3 | 5 x 4 mins run / 1 min walk | 6 x 4 mins run / 1 min walk | Rest or 20 mins cross-train | 5 x 5 mins run / 1 min walk | Rest | 9 x 4 mins run / 1 min walk | Rest |
| 4 | 4 x 6 mins run / 1 min walk | 5 x 6 mins run / 1 min walk | Rest or 20 mins cross-train | 3 x 3 mins run / 1 min walk | Rest | 5 mins run 5 mins walk 10 mins run 5 mins walk 5 mins run | Rest |
| 5 | 3 x 7 mins run / 1 min walk | 4 x 7 mins run / 1 min walk | Rest or 30 mins cross-train | 4 x 7 mins run / 1 min walk | Rest | 8 mins run 2 mins walk 12 mins run 2 mins walk 8 mins run | Rest |
| 6 | 3 x 9 mins run / 1 min walk | 4 x 9 mins run / 1 min walk | Rest or 30 mins cross-train | 4 x 9 mins run / 1 min walk | Rest | 12 mins run 2 mins walk 12 mins run 2 mins walk 6 mins run | Rest |
| 7 | 2 x 15 mins run / 1 min walk | 3 x 15 mins run / 2 mins walk | Rest | 3 x 12 mins run / 2 mins walk | Rest | Run 5k! | Rest |
Keep runs easy
When you first start running, it’s important to find a comfortable pace that you can sustain for the duration of your run. If you’re gasping for breath, you’re running too fast.
Aim for a conversational pace, where you can still carry on a conversation without feeling too winded. All runs should be about 2-5 on the rate of perceived effort scale.
Get into a rhythm that feels as if you could maintain it forever – build endurance and the speed will come later.
Get good footwear
As you start running more, it’s important to invest in a good pair of running shoes. Shoes that fit well and provide support can help to prevent injuries.
When shopping for running shoes, it’s important to get fitted by a professional at a running store. They can help you find the right shoes for your individual needs.
There should be a thumb’s width between your big toe and the front of the shoes, and check the width. Your toes should never feel squished.
Running shoes can be expensive, but older, previous models tend to be cheaper and you’d be hard pressed to tell the difference. You could also look on eBay for slightly used shoes, too.
Keep running regularly
One of the best ways to improve your running is to make it a regular habit.
Try to run at least three times a week, and aim for a consistent schedule. If you can, try to run at the same time each day, and in the same place. This will help your body to get into a routine and make it easier to stick with your training.
Reward yourself
Treat yourself to something you enjoy straight after your exercise (although, maybe not a huge meal), so your brain associates exercise with an immediate reward.
Beware of stress
While exercise is a proven stress-reliever, if you start your run tired – say you’re sick, sleep-deprived or have life worries – the workout is going to feel harder. A study in the Medicine & Science in Sports & Exercise showed that muscles take longer to recover when you’re stressed.
Other studies have shown that workouts felt harder for people who were stressed out than for those who weren’t, even when they were working at the same level of effort.
Listen to your body
It’s important to listen to your body and take breaks when you need them. If you’re feeling pain, stop running and rest. Pushing yourself too hard can lead to injury.
Leave a Reply