Who is this 5k plan for?
Anyone new to running who wants to get to 5 km. Running is about the most convenient training there is: shoes on, out the door. This plan strips it back to basics and builds your engine gradually, so each week feels hard enough to change you and easy enough to keep coming back.
Each week sets out three or four runs. Do them in order, and do not skip ahead.
Which week should I start on?
Before week 1, run for as long as you can at a very comfortable pace. Stop when you need to, then find your starting point.
| You ran | You are | Start at |
|---|---|---|
| Under 5 min | New runner | Week 1 |
| 5 to 10 min, or 1 km | New runner, with a base | Week 1, top of each range |
| 10 to 20 min, or 2 km | Casual runner | Week 4 |
| 20 to 25 min, or 3 km | Regular runner | Week 6 |
How many times a week should a beginner run?
Weeks 1 to 5: three runs a week, never on back-to-back days. Monday, Wednesday and Friday works, or Tuesday, Thursday and Saturday.
Weeks 6 to 12: four runs a week. Monday, Wednesday, Friday and Sunday works well, because the Sunday and Monday runs are both easy, so you never stack hard days.
Rest days are as important as the runs. They are when you recover and adapt, and they keep injury away. Keep moving on them: hit your step count, or do some stretching or yoga.
What does week 1 look like?
| Run | Session |
|---|---|
| Intervals | 3 to 5 min easy, then 3 min walk. Repeat 4 to 6 times. |
| Intervals | 1 to 3 min quick, then 3 min walk. Repeat 3 to 5 times. |
| Run / walk | 5 to 10 min easy, then walk for the same time. Once. |
Run / walk means run for as long as you can within the range, then walk briskly for the same time. Stopped at 6 minutes? Walk for 6. By week 8 you are running 3.2 km, and in week 10 you run 4 km. The full plan, week by week, is in the guide.
How fast should I run?
The plan uses four paces, each with an RPE (how hard it feels, out of 10):
- Easy, RPE 3 to 4. Breathing controlled. You could chat in full sentences the whole way.
- Steady, RPE 5 to 6. A little quicker. A couple of sentences at a time.
- Quick or hard, RPE 7 to 8. 80 to 90% effort. Breathing heavy, talking kept to a minimum.
- Sprint, RPE 9 to 10. Flat out for a very short time, then full rest.
Easy means easy. The long run is the one people rush. Slower than feels right, and longer, is the whole point: it builds the engine that carries you to 5 km. On the day itself, take the first kilometre easy and build from there if you feel good.
Do I need to warm up?
Yes, before every run. Twice through: 8 squats, 8 lunges each leg, 8 leg swings each leg, 20 high knees and 20 heel flicks, with 20 seconds' rest after the first round. Afterwards, hold each stretch for 10 to 15 seconds. Run in proper running shoes, and if you have an injury or illness that running could affect, speak to your GP before you begin.
Finished the plan? The 5k PB plan picks up where this one leaves off.