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
