8 week beginners training plan – this plan is suitable for you if you have done little or no exercise and would like to start some running.
8 week improvers training plan – this plan is for you if you’re planning to invest a little more time and effort into your running training for a 5k. It includes 3 to 4 runs each week.
8 week advanced training plan – this plan is for you if you’ve already banked a few 5k races and want to improve your 5k performance.
On “rest” days try to be active, walk a few bus stops, or take the stair, all the little things will help towards your overall training. Aim to complete the activity recommended twice a week but ensure you adapt it to suit your work and home life and the days of the week that it is most convenient for you to exercise. As a beginner, do not exercise on consecutive days, always try to leave at least one day between training sessions.
As with all exercise programmes you should always do some gentle movement warm-up exercises beforehand and some stretching exercises to warm-down afterwards. If you have read this then you have taken the first steps towards getting fit enough for the 5km run!