5K running guide for beginners

by Freydis
5K running guide for beginners

This program is for you who are either running for the first time or if you’re starting up after a long break from running. By following this program you’ll be running three times a week, and in 10 weeks time, you’ll be running your first 5K.

When you start running it’s very important not to overdo it. As a beginner, you are more prone to injuries like runners knee. This program allows your joints and tendons to adjust to the “new movements” slowly. That being said, some of you might need more adjustment time, and in that case please adjust your program accordingly, or comment below with any questions.

If you’re recovering from an injury or if you have any health conditions that might be affected by this kind of exercise, please ask your health practitioner before you start this program.

It’s a good idea to incorporate a short mobility session before and a stretch session for a few minutes after a run. The mobility session before the run can be compared to oiling up a machine wheel and axel, so they run more smoothly. When you start moving the joints, they are lubricated with synovial fluid, which helps them to move more easily.

Week 1 Introduction

Day 1: Walk 5 minutes – Run 1 minute – Walk 4 minutes – Run 1 minute – Walk 3 minutes

Day 2: Walk 5 minutes – Run 1½ minute – Walk 4 minutes – Run 1 minute – Walk 3 minutes

Day 3: Walk 5 minutes – Run 2 minutes – Walk 4 minutes – Run 1 minute – Walk 3 minutes

Week 2 Starting up

Day 4: Walk 5 minutes – Run 2 minutes – Walk 4 minutes – Run 2 minutes – Walk 3 minutes

Day 5: Walk 5 minutes – Run 3 minutes – Walk 4 minutes – Run 3 minutes – Walk 3 minutes

Day 6: Walk 5 minutes – Run 4 minutes – Walk 3 minutes – Run 2 minutes – Walk 3 minutes

Week 3 Slow increase

Day 7: Walk 5 minutes – Run 5 minutes – Walk 4 minutes – Run 3 minutes – Walk 3 minutes

Day 8: Walk 5 minutes – Run 5 minutes – Walk 4 minutes – Run 5 minutes – Walk 3 minutes

Day 9: Walk 5 minutes – Run 5 minutes – Walk 2 minutes – Run 5 minutes – Walk 3 minutes

Week 4 Increase the pace

Day 10: Walk 5 minutes – Run 7 minutes – Walk 2 minutes – Run 5 minutes – Walk 3 minutes

Day 11: Walk 5 minutes – Run 7 minutes – Walk 2 minutes – Run 7 minutes – Walk 3 minutes

Day 12: Walk 5 minutes – Run 7 minutes – Walk 1 minute – Run 5 minutes – Walk 3 minutes

Week 5 Restitution

Day 13: Walk 3 minutes – Run 5 minutes – Walk 2 minutes – Run 5 minutes – Walk 3 minutes

Day 14: Walk 3 minutes – Run 6 minutes – Walk 2 minutes – Run 6 minutes – Walk 3 minutes

Day 15: Walk 3 minutes – Run 6 minutes – Walk 1 minute – Run 6 minutes – Walk 3 minutes

Week 6 Pick it up

Day 16: Walk 2 minutes – Run 10 minutes – Walk 2 minutes

Day 17: Walk 2 minutes – Run 8 minutes – Walk 4 minutes – Run 6 minutes – Walk 3 minutes

Day 18: Walk 2 minutes – Run 14 minutes – Walk 2 minutes

Week 7 Just 4 weeks to go!

Day 19: Walk 2 minutes – Run 2K – Walk 2 minutes

Day 20: Walk 2 minutes – Run 8 minutes – Walk 2 minutes – Run 8 minutes – Walk 3 minutes

Day 21: Walk 2 minutes – Run 10 minutes – Walk 4 minutes – Run 10 minutes – Walk 3 minutes

Week 8 Keep it up!

Day 22: Walk 2 minutes – Run 10 minutes – Walk 2 minutes – Run 10 minutes – Walk 3 minutes

Day 23: Walk 2 minutes – Run 2.5K – Walk 2 minutes

Day 24: Walk 2 minutes – Run 12 minutes – Walk 5 minutes – Run 12 minutes – Walk 3 minutes

Week 9 Prelude

Day 25: Walk 2 minutes – Run 12 minutes – Walk 3 minutes – Run 8 minutes – Walk 3 minutes

Day 26: Walk 2 minutes – Run 11 minutes – Walk 2 minutes – Run 10 minutes – Walk 3 minutes

Day 27: Walk 2 minutes – Run 3.5K – Walk 3 minutes

Week 10 Run the 5K

Day 28: Walk 2 minutes – Run 11 minutes – Walk 1 minute – Run 11 minutes – Walk 3 minutes

Day 29: Walk 5 minutes – Run 13 minutes – Walk 2 minutes – Run 13 minutes – Walk 5 minutes

Day 30: Run 5K

5K Running Guide for Beginners

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