If joining a race is overwhelming, starting with a 5K plan is an excellent way to get your motivation up. 5K is achievable, and 5K events attract the fun-running crowd, so there is always a lovely sense of camaraderie.
This easy plan will help you build from a walk to run half an hour without stopping.
Do all exercises at an energy level that feels a little bit challenging, but comfortable.
Don’t forget to stretch. And make sure you have at least one full rest day every week.
Week 1
Day 1
Mix running for 1 minute and walking for 1 minute. Repeat this 5-6 times. Start and end by walking around 5 minutes.
Day 2
Rest day
Day 3
Mix running for 2 minutes and walking for 2 minutes. Repeat this 4-5 times. Start and end by walking around 5 minutes.
Day 4
Rest, or Strength training
Day 5
Mix running for 3 minutes and walking for 3 minutes. Repeat this 4-5 times. Start and end by walking around 5 minutes.
Day 6
Rest day
Day 7
Mix running for 3 minutes and walking for 3 minutes. Repeat this 5-6 times. Start and end by walking around 5 minutes.
Week 2
Day 1
Rest day
Day 2
Mix running for 4 minutes and walking for 2 minutes. Repeat this 4 times. Start and end by walking around 5 minutes.
Day 3
Rest, or Strength training
Day 4
Mix running for 2 minutes and walking for 2 minutes. Repeat this 6-8 times. Start and end by walking around 5 minutes.
Day 5
Rest day
Day 6
Mix running for 6 minutes and walking for 3 minutes. Repeat this 5 times. Start and end by walking around 5 minutes.
Day 7
Rest, or Strength training
Week 3
Day 1
Mix running for 3 minutes and walking for 2 minutes. Repeat this 6-7 times. At the end run some short sprints. Start and end by walking around 5 minutes.
Day 2
Rest day
Day 3
Mix running for 8 minutes and walking for 2 minutes. Repeat this 3 times. Start and end by walking around 5 minutes.
Day 4
Rest, or Strength training
Day 5
Mix running for 5 minutes and walking for 2 minutes. Repeat this 4-5 times. At the end run some short sprints. Start and end by walking around 5 minutes.
Day 6
Rest day
Day 7
Mix running for 8 minutes and walking for 2 minutes. Repeat this 3 times. Start and end by walking around 5 minutes.
Week 4
Day 1
Rest, or Strength training
Day 2
Mix running for 5 minutes and walking for 2 minutes. Repeat this 4-5 times. At the end run some short sprints. Start and end by walking around 5 minutes.
Day 3
Mix running for 10 minutes and walking for 2 minutes. Repeat this 3 times. Start and end by walking around 5 minutes.
Day 4
Rest, or Strength training
Day 5
Mix running for 3 minutes and walking for 3 minutes. Repeat this 5-6 times. Start and end by walking around 5 minutes.
Day 6
Rest day
Day 7
Mix running for 12 minutes and walking for 4 minutes. Repeat this 2 times. Start and end by walking around 5 minutes.
