Six Week Beginner 5K Programme

If you are trying to shift a few pounds, having a goal like completing a 5K can help keep you on track. Why not run one for charity, and raise money for a worthy cause in the process?! To find a 5K happening near you check out The Running Diary!

To help get you started try following this six week plan. This basic 5K schedule assumes you don’t run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks. Let’s get moving!

WEEK ONE

Mon Rest
Tue Run 1 min, walk 1 min. Repeat 10 times
Wed Rest
Thu Run 2 mins, walk 4 mins. Repeat 5 times
Fri Rest
Sat Rest
Sun Run 2 mins, walk 4 mins. Repeat 5 times

WEEK TWO

Mon Rest
Tue Run 3 mins, walk 3 mins. Repeat 4 times
Wed Rest
Thu Run 3 mins, walk 3 mins. Repeat 4 times
Fri Rest
Sat Rest
Sun Run 5 mins, walk 3 mins. Repeat 3 times

WEEK THREE

Mon Rest
Tue Run 7 mins, walk 2 mins. Repeat 3 times
Wed Rest
Thu Run 8 mins, walk 2 mins. Repeat 3 times
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Repeat 3 times

WEEK FOUR

Mon Rest
Tue Run 8 mins, walk 2 mins. Repeat 3 times
Wed Rest
Thu Run 10 mins, walk 2 mins. Repeat twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Repeat 3 times

WEEK FIVE

Mon Rest
Tue Run 9 mins, walk 1 min. Repeat 3 times
Wed Rest
Thu Run 12 mins, walk 2 mins. Repeat twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Repeat 3 times

WEEK SIX

Mon Rest
Tue Run 15 mins, walk 1 min. Repeat twice
Wed Rest
Thu Run 8 mins, walk 2 mins. Repeat 3 times
Fri Rest
Sat Rest
Sun 5K Race!

On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted before taking some one-minute walk breaks.

What are your experiences of running? I personally love the feeling of achievement and of course getting a medal at the end! Share your own experiences and tips with us in the comments section below.

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