0km to 5km in 10 weeks

This is the training plan to get you from no running at all, to being able to regularly run 5km. If you are completely new to running and want to get up to speed in a little over two months, then this is for you.

In my experience, the main reason people stop running or exercising is because they launch into it and do too much too early, you should leave sessions wanting to do more and looking forward to the next one, so please complete this training plan in order, even if you feel like you can jump ahead. Equally, if you are struggling to keep up with the demands of this then give yourself an extra rest day now and again and repeat a week here and there. If you’re having specific details, feel free to leave a comment or email us.

The best way to ensure you complete this is to sign up for a race before you start. Have a look at our race finder to help,then  commit to a race or go to parkrun for free. Check out our motivational tips if you’re struggling and remember, it will be hard, but it will be worth it.


Week 1

Saturday Jog 2 minutes then walk 1 minute, 5 times

Sunday Rest – Consider doing 15 minutes of yoga at home here

Monday Jog 2 minutes then walk 45, 6 times

Tuesday 5 minutes walking followed by a gentle 5 minute jog, cool down with a 2 minute walk

Wednesday Rest – Consider doing 15 minutes of strength training at home here

Thursday Run 2 minutes then walk 1 minute, 10 times

Friday Rest completely

 

Week 2

Saturday Run 2m30s and then walk 45 seconds, 4 times

Sunday Rest – Consider doing 15 minutes of yoga at home here

Monday Run 3 minutes and then walk 50 seconds, 5 times

Tuesday 5 minutes walking followed by a gentle 8 minute jog, cool down with a 2 minute walk

Wednesday Run 1 minute, walk 1 minute, run 2 minutes, walk 1 minute, run 3 minutes, walk 1 minute, run 3m30s and walk to cool down

Thursday Rest

Friday Walk 10 minutes, gentle jog 8 minutes, walk 7 minutes

 

Week 3

Saturday Run four minutes then walk 1 minute, 5 times

Sunday Rest – Yoga

Monday Run four minutes then walk 50 seconds, 5 times

Tuesday Cycle or swim for 30 minutes

Wednesday Rest – Strength

Thursday Run five minutes then walk 1 minute, 5 times

Friday Go for a long walk (at least 30 minutes)

 

Week 4

Saturday Run six minutes then walk 1 minute , 5 times

Sunday Rest – Yoga

Monday Run six minutes then walk 1 minute , 5 times

Tuesday Cycle or swim for 30 minutes

Wednesday Run Seven minutes then walk 1 minute , 5 times

Thursday Go for a long walk (at least 30 minutes)

Friday Rest – strength training

 

Week 5

Saturday Run seven minutes then walk 1 minute , 5 times

Sunday Rest – Yoga

Monday Run seven minutes then walk 1 minute , 5 times

Tuesday Cycle or swim for 35 mintes

Wednesday Run Seven minutes then walk 1 minute , 5 times, on the fifth time aim for 8 minutes

Thursday Go for a long walk (at least 30 minutes)

Friday Rest – strength training

 

Week 6

Saturday Run 7:30 minutes then walk 1 minute, 5 times

Sunday Rest – Yoga

Monday Run nine minutes and walk 1 minute, 3 times

Tuesday Cycle or swim for 35 mintes

Wednesday Run 10 minutes, walk 2 minutes 3 times

Thursday Rest – Strength training

Friday Go for a long walk (at least 30 minutes)

 

Week 7

Saturday Run 12 minutes, walk 1 minute , twice, then run 10 minutes and walk 1 minute

Sunday Rest – Yoga

Monday Run 15 minutes, walk 1:30, twice

Tuesday Rest

Wednesday Run 15 minutes, walk 2 minutes, twice

Thursday Rest – Strength training

Friday Cycle or swim 35 minutes

 

Week 8

Saturday Run 15 minutes, walk 1 minute, twice

Sunday Rest – Yoga

Monday Run 17 minutes, walk 1 minute, run 12 minutes

Tuesday Rest

Wednesday Run 18 minutes, walk 1 minute, run 12 minutes

Thursday Rest – Strength Training

Friday Cycle or swim 35 minutes

 

Week 9

Saturday Run 20 minutes, walk 1 minute, run 8 minutes

Sunday Rest – Yoga

Monday Run 22 minutes, walk 1 minute, run 6 minutes

Tuesday Rest

Wednesday Run 24 minutes, walk 1 minute, run 4 minutes

Thursday Rest – Strength Training

Friday Cycle or swim 40 minutes

 

Week 10 – final week

Saturday Run 28 minutes

Sunday Rest – Yoga

Monday Run 15 minutes

Tuesday Rest

Wednesday Run, slow pace, 10 minutes

Thursday Rest

Friday 5km Race Day, read about Parkrun here. 

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