BEGINNERS TRAINING PLAN

The premise behind this 5K training program is simple: to introduce you to regular jogging sessions that do not push you so hard that you get injured, or put off exercise forever.

The 5k training program is based on nine weeks of gradual progress that will help you transform to a person who is confident running 5K. It takes you through the process at a pace that you can cope with and, unlike so many training programs, it doesn’t leave you feeling exhausted at the end of each session. In fact, the 5K training program could be called a walking and jogging program, as it allows you to vary the pace to suit your fitness levels.

8 weeks to go

Workout 1: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Workout 2: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Workout 3: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

7 weeks to go

Workout 1: Brisk five-minute warmup walk, then do two repetitions of the following:

Jog 200 metres (or 90 seconds)
Walk 200 metres (or 90 seconds)
Jog 400 metres (or 3 minutes)
Walk 400 metres (or three minutes) 

Workout 2: Brisk five-minute warmup walk, then do two repetitions of the following:

Jog 200 metres (or 90 seconds)
Walk 200 metres (or 90 seconds)
Jog 400 metres (or 3 minutes)
Walk 400 metres (or three minutes)

Workout 3: Brisk five-minute warmup walk, then do two repetitions of the following:

Jog 200 metres (or 90 seconds)
Walk 200 metres (or 90 seconds)
Jog 400 metres (or 3 minutes)
Walk 400 metres (or three minutes)

6 weeks to go

Workout 1: Brisk five-minute warmup walk, then:

Jog 400m (or 3 minutes)
Walk 200m (or 90 seconds)
Jog 800m (or 5 minutes)
Walk 400m (or 2-1/2 minutes)
Jog 400m (or 3 minutes)
Walk 200m (or 90 seconds)
Jog 800m (or 5 minutes) 

Workout 2: Brisk five-minute warmup walk, then:

Jog 400m (or 3 minutes)
Walk 200m (or 90 seconds)
Jog 800m (or 5 minutes)
Walk 400m (or 2-1/2 minutes)
Jog 400m (or 3 minutes)
Walk 200m (or 90 seconds)
Jog 800m (or 5 minutes)

Workout 3: Brisk five-minute warmup walk, then:

Jog 400m (or 3 minutes)
Walk 200m (or 90 seconds)
Jog 800m (or 5 minutes)
Walk 400m (or 2-1/2 minutes)
Jog 400m (or 3 minutes)
Walk 200m (or 90 seconds)
Jog 800m (or 5 minutes)

5 weeks to go

Workout 1: Brisk five-minute warmup walk, then:

Jog 800m (or 5 minutes)
Walk 400m (or 3 minutes)
Jog 800m (or 5 minutes)
Walk 400m (or 3 minutes)
Jog 800m (or 5 minutes)

Workout 2: Brisk five-minute warmup walk, then:

Jog 1.2km (or 8 minutes)
Walk 800m (or 5 minutes)
Jog 1.2km (or 8 minutes)

Workout 3: Brisk five-minute warmup walk, then jog 3.2km (or 20 minutes) with no walking.

4 weeks to go

Workout 1: Brisk five-minute warmup walk, then:

Jog 800m (or 5 minutes)
Walk 400m (or 3 minutes)
Jog 1.2km (or 8 minutes)
Walk 400m (or 3 minutes)
Jog 800m (or 5 minutes)

Workout 2: Brisk five-minute warmup walk, then:

Jog 1.6km (or 10 minutes)
Walk 400m (or 3 minutes)
Jog 1.6km (or 10 minutes)

Workout 3: Brisk five-minute warmup walk, then jog 3.6km (or 25 minutes) with no walking.

3 weeks to go

Workout 1: Brisk five-minute warmup walk, then jog 4km (or 25 minutes).

Workout 2: Brisk five-minute warmup walk, then jog 4km (or 25 minutes).

Workout 3: Brisk five-minute warmup walk, then jog 4km (or 25 minutes).

2 weeks to go

Workout 1: Brisk five-minute warmup walk, then jog 4.5km (or 28 minutes).

Workout 2: Brisk five-minute warmup walk, then jog 4.5km (or 28 minutes).

Workout 3: Brisk five-minute warmup walk, then jog 4.5km (or 28 minutes).

1 week to go

Workout 1: Brisk five-minute warmup walk, then jog 5km (or 30 minutes).

Workout 2: Brisk five-minute warmup walk, then jog 5km (or 30 minutes).

Workout 3: The final workout! Congratulations! Brisk five-minute warmup walk, then jog 5km (or 30 minutes).