Commit to running 3 times each week and with our help you will reach your goal!
Build from nothing to running for 30 minutes in just 8 weeks!
When starting to run, always remember:
– Always stretch and warm up before and after training!
– Allow at least a day between runs when you begin.
– If in doubt, slow down. Respecting your body is the best route to progression.
– Walk purposefully and be strict with your run/walk timings.
– Don’t be afraid to repeat a week or drop back a week. You know your body!
– Don’t give up – you will get there!
Run for 1 minute then walk for 90 seconds. Repeat 8 times and do this 3 times in the first week.
Run for 2 minutes and walk for 1 minute. Repeat 7 times and do this 3 times in the second week.
Run for 3 minutes and walk for 1 minute, Repeat 6 times and do this 3 times in the third week.
Run for 5 minutes and walk for 2 minutes. Repeat 4 times and do this 3 times in the fourth week.
Run for 8 minutes and walk for 2 minutes. Repeat 3 times and do this 3 times in the fifth week.
Run for 12 minutes and walk for 1 minute. Repeat 3 times and do this 3 times in the sixth week.
Run 15 minutes, walk 1 minute and run 15 minutes. Repeat 3 times in the seventh week.
Run for 30 minutes!
This 5K training schedule is designed to help those who are ready to try and run a 5K for the first time and those who have already ran a 5K before but want to improve on their time!
This training programme involves easy, tempo and interval training so make sure you’re aware of what each of these means before you start:
These allow your legs to recover from hard efforts and prepare you for the next day of training. Take them at a light to moderate pace – effort level of five to six. You should be able to enjoy running without feeling tired.
Constant speed running is sometimes referred to as tempo running. This improves your running pace.
30 minutes total:
5 minute warm up – effort level 5)
20 minute tempo running – effort level 8
5 minute cool down – effort level 3–4
Training with intervals builds your aerobic fitness, strength and speed. Interval training involves running fast but not your fastest, over a set distance or time. Follow each hard interval with an easy one of at least the same length, then repeat. Try using a smart watch, your phone or family member to help you with distances and times.
As you go through your training programme, try filling the recommended time with these sequences:
Starting interval training:
30 seconds running – effort level 9
2 minutes easy jog/walk – effort level 5
If you’ve done interval training before:
1 minute running – effort level 9
2 minutes easy jog or walk – effort level 5
|Week 1||Rest Day||20 minutes easy||30 minutes tempo||Rest Day||20 minutes easy||Rest Day||Long Run: 1K|
|Week 2||Rest Day||20 minutes easy||30 minutes interval||Rest Day||20 minutes easy||Rest Day||Long Run: 1.5K|
|Week 3||Rest Day||20 - 30 minutes easy||30 minutes tempo||Rest Day||20 minutes easy||Rest Day||Long Run: 2K|
|Week 4||Rest Day||30 minutes easy||30 minutes tempo||Rest Day||30 minutes interval||Rest Day||Long Run: 2.5K|
|Week 5||Rest Day||20 minutes easy||30 minutes tempo||Rest Day||20 minutes easy||Rest Day||Long Run: 3K|
|Week 6||Rest Day||30 minutes easy||30 minutes tempo||Rest Day||30 minutes interval||Rest Day||Long Run: 3.5K|
|Week 7||Rest Day||30 minutes easy||30 minutes tempo||Rest Day||30 minutes easy||Rest Day||Long Run: 4K|
|Week 8||Rest Day||20 minutes easy||Rest Day||Rest Day||10 minutes easy||Rest Day||Long Run: 5K|
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