SPRING 5K - BEGINNER PROGRAM
Introduction
This program is designed to help you go from walking to running 5 kilometres over 10 weeks.
There's no pressure to be fast.
Just focus on consistency and moving your way.
Follow the 10 week program below.
RUN SLOW
You should be able to hold a conversation.
WAlking is allowed
Walking is part of the program.
consistency beats speed
Three sessions per week is enough.
BEGINNER RUNNER PROGRAM STARTS HERE:
Week 1 - START MOVING
Session 1
5 minute brisk walk then:
1 minute run
2 minute walk (no need to push too much here)
Repeat x 6
Then 5 minute easy walk cool down
SESSION 2
Repeat Session 1
SESSION 3
Repeat Session 1
Weekly Tip
Run slower than you think you should and space a day in between each session.
Week 2 - BUILD CONSISTENCY
Session 1
5 minute brisk walk then:
90 second run
2 minute walk
Repeat x 6
Then 5 minute easy walk cool down
SESSION 2
Repeat Session 1
SESSION 3
Repeat Session 1
Weekly Tip
Run slower than you think you should and space a day in between each session.
Week 3 - FINDING YOUR RHYTHM
Session 1
5 minute brisk walk warm-up then:
2 minute run
2 minute walk
Repeat x 6
Then 5 minute easy walk cool down
SESSION 2
Repeat Session 1
SESSION 3
Repeat Session 1
Weekly Tip
Don't worry about pace. Slow running is still running.
Week 4 - BUILDING CONFIDENCE
Session 1
5 minute brisk walk warm-up then:
3 minute run
90 second walk
Repeat x 5
Then 5 minute easy walk cool down
SESSION 2
Repeat Session 1
SESSION 3
Repeat Session 1
Weekly Tip
Some days will feel harder than others. Consistency matters more than perfection.
Week 5 - KEEP SHOWING UP
Session 1
5 minute brisk walk warm-up then:
5 minute run
2 minute walk
Repeat x 4
Then 5 minute easy walk cool down
SESSION 2
Repeat Session 1
SESSION 3
Repeat Session 1
Weekly Tip
You are probably fitter more than you realise.
Week 6 - STRONGER EVERY WEEK
Session 1
5 minute brisk walk warm-up then:
8 minute run
2 minute walk
Repeat x 3
Then 5 minute easy walk cool down
SESSION 2
Repeat Session 1
SESSION 3
Repeat Session 1
Weekly Tip
Wun at a pace where you could still speak in short sentences.
Week 7 - TRUST THE PROCESS
Session 1
5 minute brisk walk warm-up then:
10 minute run
90 second walk
Repeat x 3
Then 5 minute easy walk cool down
SESSION 2
Repeat Session 1
SESSION 3
Repeat Session 1
Weekly Tip
If you miss a session, don't panic. Just continue where you left off.
Week 8 - LONGER RUNNING
Session 1
5 minute brisk walk warm-up then:
15 minute run
2 minute walk
10 minute run
Then 5 minute easy walk cool down
SESSION 2
Repeat Session 1
SESSION 3
Repeat Session 1
Weekly Tip
Focus on relaxed breathing and staying comfortable.
Week 9 - YOU ARE A RUNNER
Session 1
5 minute brisk walk warm-up then:
20 minute continuous run
Then 5 minute easy walk cool down
SESSION 2
Repeat Session 1
SESSION 3
25 minute continuous run
5 minute easy walk cool down
Weekly Tip
Look back at week 1 and see how far you've come already.
Week 10 - 5K WEEK
Session 1
5 minute brisk walk warm-up then:
20 minute easy run
Then 5 minute easy walk cool down
SESSION 2
15 minute relaxed run
Keep the effort easy and comfortable
SESSION 3 - YOUR 5K
Start slowly.
Relax.
Enjoy the experience.
Walk if you need to.
The goal is simply to finish and celebrate how far you've come.
Weekly Tip
You don't need to be fast to call yourself a runner.