How to Run 5k


A complete beginners 0 to 5k running programme devised by Julia Buckley.


Following the ‘How to Run 5k’ programme:

•    Always warm up before each session either with a few minutes of brisk walking, light aerobic moves, even climbing the stairs a few times would and then some dynamic stretches should be enough.

•    Feel free to customise. The ‘How to Run 5k’ programme consists of three training days per week, with your longest runs on Sundays, but they don’t have to be on the days listed if it doesn’t suit your schedule. However, it is wise to take a rest day between sessions

•    Go at your own pace. The sessions have been devised with an average beginner’s pace of 13 minutes per mile, but if you find any of them too tough, or not challenging enough, again, feel free to adjust accordingly

•    ‘Walk’ means brisk walking, so stride out with a purpose!

•    Push yourself, but don’t overdo it. Try to finish most sessions feeling tired, like you’ve worked hard, but not completely wiped out

•    Days marked ‘Rest’ are set aside to allow your body time to recover and grow fitter and stronger as a result of your training. Fridays are marked Rest/XT, which means you can either take an additional rest day or do some cross training. Runners usually refer to any other type of exercise as cross training, so this could be cycling, swimming, an aerobics class, working out in the gym, or whatever you like

•    Don’t worry if you can’t complete sessions from time to time, just take an extra rest day to allow your body to adjust to the additional exertion you’ve been placing on it through the programme. If you miss more than one session in a week you’ll simply need to repeat that whole week’s training before moving on to the next

•    Stay positive – you can do this! Running 5k might seem like an almost impossible distance at the start of the programme, but complete all the sessions and you absolutely will run 5k eventually. Chances are it won’t be as hard as you think. The ‘How to Run 5k’ sessions start at just 20 minutes long and peak at 30-40 minutes. So you don’t need to take very much time out of your day to do this. So hang in there, enjoy your runs and just think how amazing you’re going to feel in just eight weeks when you’ve finished that 5k run

 

 

 

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Tip

Week 1

Rest

20 minute walk

Rest

Walk 3 minutes, run 2 minutes. Repeat four times

Rest/XT

Rest

Walk 2 minutes, run 2 minutes. Repeat 5 times

This week is mainly about getting you used to training three times per week, so go easy and take it at a comfortable pace.

Week 2

Rest

Walk 2 minutes, run 3 minutes. Repeat 4 times

Rest

Walk 3 minutes, run 4 minutes. Repeat 3 times

Rest/XT

Rest

Alternate walking 1 min, running 1 min for 20 minutes

OK, now’s the time you need to put in a bit of effort, but the rewards will be well worth it. Complete these three short, 20-21 minute, sessions at a steady pace. Take longer walking breaks if you need to, but do try and complete the required amount of running each session.

Week 3

Rest

Walk 2 minutes, run 5 minutes. Repeat 3 times

Rest

Alternate walking 1  minute, running 1  minute  for 20 minutes

Rest/XT

Rest

Walk 3 minutes, run 6 minutes. Repeat twice

Feeling fitter and stronger yet? What about your self-confidence and stress levels? Chances are you’re starting to experience at least some of the many benefits of regular running. This week’s sessions are more challenging and will get you running up to six minutes non-stop. This might have seemed too difficult just a couple of weeks ago, but with all the training you’ve done it is absolutely achievable.

Week 4

 

 

 

Rest

Walk 2 minutes, run 6 minutes. Repeat twice

Rest

Walk 1 minute, run 5 minutes. Repeat 3 times

Rest/XT

Rest

Walk 3 minutes, run 7 minutes. Repeat once

Once you’ve completed this week’s training you’ll be halfway to becoming a 5k runner. Stay focused, remind yourself of the reasons you set out to take on this challenge and think about how amazing you’ll feel once you’ve achieved your goal.

Week 5

Rest

Walk 2 minutes, run 7 minutes. Repeat once

Rest

Run 1k (8 min), walk 2  minutes. Repeat once

Rest/XT

Rest

Run 10 min, walk 2 min.

Repeat once

This week you’re going to get up to running 10 minutes non-stop. This may have been impossible for you a few weeks ago, but you’ve trained and are now ready for it. Enjoy your new found fitness and be proud of your excellent progress.

Week 6

Rest

Walk 2 minutes, run 12 minutes. Repeat once

Rest

Alternate walking 2 min, running 2  minutes, for 30 minutes

Rest/XT

Rest

Run 2k (16 min),

walk 2 minutes ,

run 1.5 (12 min)

You are now almost a month into the programme and once this week’s training is complete you will be just a fortnight away from attaining your 5k goal. Think about all the benefits you’ve already got from running, seeing the scales drop, finding it easier to climb stairs, or just feeling better about yourself. Carry on following the programme and there’s more to come!

Week 7

Rest

Alternate running 10 minutes, walking 1  minutes. Repeat 4 times

Rest

Run 2.5 (20 min), walk  2 minutes , run 1.5k (12 min), walk 1 minute, run 1k (8 min)

Rest/XT

Rest

35 minute run (just over 4k)

At the end of this week you’ll be running for 35 minutes non-stop, which should get you to a distance of a little over 4 kilometres (or thereabouts). This may seem like a long time to run, but you’ve trained your body and you’re ready to do it. It’s still OK to take the odd walk break if you need to, but get running again as soon as you can.

Week 8

Rest

Run 20 minutes, walk 2 minutes. Repeat once.

Rest

Run 30 minutes, walk 1 minute, run 10 minutes.

Rest/XT

Rest

Run 5k (around 40 min)

Congratulations on reaching the final week of the programme! You ran almost 5k last week, so you only have to do a little extra to go the full distance and achieve your goal. Your aim is to go the distance without stopping, but if you need to take walk breaks that’s fine, this is only your first 5 kilometre run - there’ll be many more, now you’re a runner!

 

What now...?

How to Start Running

How to warm up

How to cool down and stretch after running

Unstoppable Energy

Make Exercise 'Me Time'

 

Tags: 5k plan, Beginners, how to run 5k, how to start running, running, training, training plans, training schedule

Comments

So hang in there, enjoy your

So hang in there, enjoy your runs and just think how amazing you’re going to feel in just eight weeks when you’ve finished that 5k run

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If you miss more than one

If you miss more than one session in a week you’ll simply need to repeat that whole week’s training before moving on to the next

edmonton moving

• ‘Walk’ means brisk

• ‘Walk’ means brisk walking, so stride out with a purpose!

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