Running plan for your first 5K

This plan will gradually train you to run for longer and longer periods of time.

Each stage will gradually push you forward, but do so slowly enough that you don’t risk an injury.

By the end you’ll be able to run a 5K (3.1 miles) non-stop.

WeekMonTueWedThuFriSatSunTotal
1

Walk 3 mins

4 X (Run 3 min & Walk 2 mins)

Walk 2 mins

25

Walk 5 mins

6 X (Run 3 min & Walk 2 mins)

Walk 5 mins

40

Rest

Walk 5 mins

6 X (Run 3 min & Walk 2 mins)

Walk 5 mins

40

Rest

Walk 5 mins

9 X (Run 3 min & Walk 1 mins)

Walk 5 mins

40

Rest145 mins
2

Walk 3 mins

5 X (Run 3 min & Walk 1 mins)

Walk 2 mins

Walk 5 mins

7 X (Run 3 min & Walk 1 mins)

Walk 5 mins

Rest

Walk 5 mins

7 X (Run 3 min & Walk 1 mins)

Walk 5 mins

Rest

Walk 5 mins

10 X (Run 3 min & Walk 1 mins)

Walk 5 mins

Rest150 mins
3

Walk 5 mins

5 X (Run 4 min & Walk 1 mins)

Walk 2 mins

Walk 5 mins

6 X (Run 4 min & Walk 1 mins)

Walk 5 mins

Rest

Walk 5 mins

6 X (Run 4 min & Walk 1 mins)

Walk 5 mins

Rest

Walk 5 mins

9 X (Run 4 min & Walk 1 mins)

Walk 5 mins

Rest167 mins
4

Walk 4 mins

4 X (Run 6 min & Walk 1 mins)

Walk 3 mins

Walk 5 mins

5 X (Run 6 min & Walk 1 mins)

Walk 5 mins

Rest

Walk 5 mins

5 X (Run 6 min & Walk 1 mins)

Walk 5 mins

Rest

Walk 5 mins

Run 5 min, & Walk 5 mins,

Run 10 mins, Walk 5 mins,

Run 5 mins, Walk 5 mins

Rest165 mins
5

Walk 3 mins

3 X (Run 7 min & Walk 1 mins)

Walk 3 mins

Walk 5 mins

4 X (Run 7 min & Walk 1 mins)

Walk 5 mins

Rest

Walk 5 mins

4 X (Run 7 min & Walk 1 mins)

Walk 5 mins

Rest

Walk 5 mins

Run 8 min, & Walk 2 mins,

Run 12 mins, Walk 2 mins,

Run 8 mins, Walk 5 mins

Rest154 mins
6

Walk 5 mins

3 X (Run 9 min & Walk 1 mins)

Walk 5 mins

Walk 5 mins

4 X (Run 9 min & Walk 1 mins)

Walk 5 mins

Rest

Walk 5 mins

4 X (Run 9 min & Walk 1 mins)

Walk 5 mins

Rest

Walk 5 mins

Run 12 min, & Walk 2 mins,

Run 12 mins, Walk 2 mins,

Run 6 mins, Walk 5 mins

Rest184 mins
7

Walk 5 mins

2 X (Run 15 min & Walk 1 mins)

Walk 5 mins

42

Walk 5 mins

3 X (Run 12 min & Walk 2 mins)

Walk 5 mins

52

Rest

Walk 5 mins

3 X (Run 12 min & Walk 2 mins)

Walk 5 mins

52

Rest

Walk 5 mins

Run 5k (3.1miles)

Walk 5 mins,

Rest175 mins

When you’ve completed this plan go back to the Beginner Running Plan.

We’ll build the next level for you and help you run a 5K non-stop.

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