12 WEEKS TO FITNESS: BEGINNER'S 5K TRAINING PLAN
Kick-start your running with our easy to follow programme and go from couch potato to race-ready in under three months
We've teamed up with Brooks and expert PT Graeme Hilditch of GH Training to put together a training plan aimed at new runners looking to build towards their first 5K race.
The key thing to remember when following a training plan is to use it very much as a guide; never feel compelled to follow it word for word and session for session.
Everyone is very different when it comes to their natural running ability; some people take to it like a duck to water, whilst others take a little longer for their bodies to adapt and adjust to the physical demands - so feel free to adjust any of the sessions in the following plan to suit you. If you find a session way too easy, then feel free to run it a little quicker. Equally, if you find a session to difficult and you find you’re struggling, then it’s ok to walk for a bit or even reduce the duration of the session.
Training should be challenging, but not so challenging that it drains you of every last ounce of energy. And above all, training should be enjoyable, so aim to run for enjoyment and the fitness will follow.
Good luck and run happy!
The Plan
Week 1
Monday: 30 min quick walk
Tuesday: Rest
Wednesday: Walk 4 min jog 1 min (x4)
Thursday: Rest
Friday: Walk 4 min jog 1 min (x4)
Saturday: Rest
Sunday: Jog 3-5min, walk for 3 min (x6)
Week 2
Monday: 30 min quick walk
Tuesday: Rest
Wednesday: Walk 4 min jog 1 min (x5)
Thursday: Rest
Friday: Walk 4 min jog 1 min (x5)
Saturday: Rest or 30 min quick walk
Sunday: Jog 5-6min, walk for 3 min (x5)
Week 3
Monday: 40 min quick walk
Tuesday: Rest
Wednesday: Walk 4 min jog 2-3 min (x3)
Thursday: Rest
Friday: Walk 3 min, jog 2-3min (x3)
Saturday: Rest or 30 min quick walk
Sunday: Jog 5-8min, walk for 3 min (x5)
Week 4
Monday: 40 min quick walk
Tuesday: Rest
Wednesday: Walk 4 min jog 2-3 min (x3)
Thursday: Rest
Friday: Walk 3 min, jog 2-3min (x3)
Saturday: Rest or 30 min quick walk
Sunday: Jog 5-8min, walk for 3 min (x5)
Week 5
Monday: 45 min quick walk
Tuesday: Rest
Wednesday: Walk 3 min, jog 2-3 min (x5)
Thursday: Rest
Friday: Walk 2 min, jog 3-4min (x4)
Saturday: Rest or 40 min quick walk
Sunday: Jog 10-12min, walk for 3 min (x3)
Week 6
Monday: 45 min quick walk
Tuesday: Rest
Wednesday: Walk 3 min jog 3-4 min (x4)
Thursday: Rest
Friday: Walk 2 min jog 5-7 min (x4)
Saturday: Rest or 40 min quick walk
Sunday: Jog 12-15 min, walk for 3 min (x 2)
Week 7
Monday: 45 min quick walk
Tuesday: Rest
Wednesday: Walk 3 min jog 4-5 min (x5)
Thursday: Rest
Friday: Walk 2 min jog 6-8 min (x4)
Saturday: Rest or a 45 min quick walk
Sunday: Jog 15 min, walk for 3 min (x 2)
Week 8
Monday: 45 min quick walk
Tuesday: Rest
Wednesday: Walk 3 min jog 4-5 min (x4)
Thursday: Rest
Friday: Walk 2 min jog 8-10 min (x3)
Saturday: Rest or 45 min quick walk
Sunday: Jog for 20-25min
Week 9
Monday: 45 min quick walk
Tuesday: Rest
Wednesday: Walk 2 min jog 5min (x5)
Thursday: Rest
Friday: Walk 2 min jog 10-12 min (x3)
Saturday: Rest or 45 min quick walk
Sunday: Jog for 20-30min
Week 10
Monday: 45 min quick walk
Tuesday: Rest
Wednesday: Walk 2 min jog 5 min (x5)
Thursday: Rest
Friday: Walk 2 min jog 10-12 min (x3)
Saturday: Rest or 45 min quick walk
Sunday: Jog for 30-35 min
Week 11
Monday: 45 min quick walk
Tuesday: Rest
Wednesday: Walk 2 min jog 5 min (x5)
Thursday: Rest
Friday: Walk 2 min jog 3-4 min (x5)
Saturday: Rest or 45 min quick walk
Sunday: Jog for 35-40 min
Week 12
Monday: 30 min quick walk
Tuesday: Rest
Wednesday: Walk 2 min jog 5 min (x3)
Thursday: Rest
Friday: Walk 2 min jog 3-4 min (x3)
Saturday: Rest or 30 min quick walk
Sunday: Run 5k!
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