Running your first 5K is an exciting milestone. But jumping straight into continuous running can feel daunting if you’re just starting out. That’s why this 6-week plan is designed specifically for beginners—it eases you in gradually, builds confidence, and helps you reach that 5K finish line without feeling overwhelmed.
With just two sessions per week, this programme strikes the perfect balance between progression and recovery. You’ll train smart, not excessively, giving your body time to adapt and reducing the risk of injury.
Structured Interval Sessions
Once a week, you’ll complete a run that mixes intervals of running and walking. These sessions improve cardiovascular endurance, efficiency, and running technique without exhausting you. Over time, walking breaks become shorter until you’re running for longer stretches.
Longer Steady Runs
The second session each week focuses on building stamina. These runs gradually increase in duration or distance, helping your body adapt to running continuously for greater distances.
Specific Running Warm Up and Cool Down
A sufficient warm up and cool down can massively help running performance and recovery which is why they should be a staple in every running plan
Running your first 5K is an exciting milestone. But jumping straight into continuous running can feel daunting if you’re just starting out. That’s why this 6-week plan is designed specifically for beginners—it eases you in gradually, builds confidence, and helps you reach that 5K finish line without feeling overwhelmed.
With just two sessions per week, this programme strikes the perfect balance between progression and recovery. You’ll train smart, not excessively, giving your body time to adapt and reducing the risk of injury.
Structured Interval Sessions
Once a week, you’ll complete a run that mixes intervals of running and walking. These sessions improve cardiovascular endurance, efficiency, and running technique without exhausting you. Over time, walking breaks become shorter until you’re running for longer stretches.
Longer Steady Runs
The second session each week focuses on building stamina. These runs gradually increase in duration or distance, helping your body adapt to running continuously for greater distances.
Specific Running Warm Up and Cool Down
A sufficient warm up and cool down can massively help running performance and recovery which is why they should be a staple in every running plan
