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5K Training Program

A lot of folks put on a pair of running shoes, bolt out the door and just start running.

If you have started running this way as did many other runners - but take my word for it, this approach will most likely lead to problems later.

The risk of injury is greater, and the chances of staying motivated would be slim to none. So, even as a raw beginner, plan your running from the start - follow a running program which takes you toward a given target.

This program is designed to condition your body for running – so instead of giving your body a sudden shock and going out for a 1K  run, the program introduces you to running gradually, giving you time to adapt and get fitter.

You might find the program a little slow-going at first - but stay with it - things will liven up mid-way through the program, so try to be patient and positive, there’s no rush..! 

Running Tips

  • Begin the program provided you can walk comfortably for an hour – if you can’t, don’t worry, build up your walking first and then start the program.
  • The target is to run 5K in 8 weeks but take longer if things get too hard for you, but repeat a week rather than miss a week. Or, If you are training for an event and can't miss a week, try doing 50% or 75% of the run times
  • If you don't have a GPS watch to tell you how far you've run, you can target yourself to run 30 minutes non-stop instead of a 5K target
  • Improve your diet – even as a beginner runner, what you eat can be the difference between completing your daily goal or failing at the first hurdle. So if you think your Runners Diet might need a tweak here and there, now is a good time to start
  • Push yourself! – Remember running is hard at first, don’t just flop over without a fight… give yourself a push (but not so hard you nearly pass out!) - there’s nothing wrong with some puffing and panting, and if you’ve reached your target for the day you will feel a lot better about yourself
  • Promise yourself a treat. It helps to stay motivated if you treat yourself after you have achieved your goal -this could be anything you want, but make it something nice to look forward to. I usually go for a nice meal with the family or a nice cold beer

Week 1
Day 1 – Run 1 min, Walk 2 min, x8
Day 2 – Run 1 min, Walk 2 min, x6
Day 3 – Run 1 min, Walk 2 min, x10

Week 2
Day 1 – Run 2 min, Walk 2 min, x7
Day 2 – Run 2 min, Walk 2 min, x6
Day 3 – Run 2 min, Walk 2 min, x8

Week 3
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 - Run 3 min, Walk 2 min, x5
Day 3 - Run 3 min, Walk 2 min, x7

Week 4
Day 1 - Run 5 min, Walk 3 min, x4
Day 2 - Run 5 min, Walk 2 min, x3
Day 3 - Run 5 min, Walk 3 min, x5

Week 5
Day 1 - Run 8 min, Walk 3 min, x3
Day 2 - Run 7 min, Walk 2 min, x3
Day 3 - Run 8 min, Walk 3 min, x3

Week 6
Day 1 - Run 9 min, Walk 3 min, x3
Day 2 - Run 8 min, Walk 2 min, x3
Day 3 - Run 10 min, Walk 3 min, x3

Week 7
Day 1 - Run 15min, Wk 5min, x2
Day 2 - R 15 min, Wk 5 min, R 10min
Day 3 - R 20 min, Wk 5 min, R 15 min

Week 8
Day 1 - R 20 min, Wk 5 min, R 15 min
Day 2 - R 10 min, Wk 3 min, R 20 min
Event Day – Run 5K non-stop

 

Note: On Day 1 repeat the Run and Walk intervals 8 times (x8) and on Day 2 repeat 6 times (x6) and so on