5K – 8 WEEK BEGINNERS TRAINING PLAN

This plan is suitable for you in you have done little or no exercise and would like to start some running.

Week 1

mon
Rest
tue
Walk 5mins, (run for 1min, walk for 3mins) x 5, walk 5mins
wed
Rest
thu
Walk 5mins, (run for 2mins, walk for 2mins) x 4, walk 5mins
fri
Rest
sat
Rest
sun
Walk 5mins, (run for 2mins, walk for 2mins) x 4, walk 5mins

Week 2

mon
Rest
tue
Walk 5mins, (run for 3mins, walk for 3mins) x 5, walk 5mins
wed
Rest
thu
Walk 5mins, (run for 4mins, walk for 2mins) x 4, walk 5mins
fri
Rest
sat
 Rest
sun
Walk 5mins, (run for 5mins, walk for 2mins) x 4, walk 5mins

Week 3

mon
Rest
tue
Walk 5mins, (run for 6mins, walk for 3mins) x 4, walk 5mins
wed
Rest
thu
Walk 5mins, (run for 2mins, walk for 2mins) x 8, walk 5mins
fri
Rest
sat
 Rest
sun
Walk 5mins, (run for 8mins, walk for 2mins) x 3, walk 5mins

Week 4

mon
Rest
tue
Walk 5mins, (run for 6mins, walk for 3mins) x 4, walk 5mins
wed
Rest
thu
Walk 5mins, (run for 2mins, walk for 2mins) x 8, walk 5mins
fri
Rest
sat
 Rest
sun
Walk 5mins, (run for 8mins, walk for 2mins) x 3, walk 5mins

Week 5

mon
Rest
tue
Walk 5mins, (run for 6mins, walk for 2mins) x 5, walk 5mins
wed
Rest
thu
Walk 5mins, (run for 5mins, walk for 2mins) x 5, walk 5mins
fri
Rest
sat
Rest
sun
Walk 10 mins, (run for 10mins, walk for 4mins) x 2, walk 10mins

Week 6

mon
Rest
tue
Walk 5mins, (run for 8mins, walk for 2mins) x 4, walk 5mins
wed
Rest
thu
Walk 5mins, (run for 5mins, walk for 2mins) x 5, walk 5mins
fri
Rest
sat
 Rest
sun
Walk 10 mins, (run for 14mins, walk for 4mins) x 2, walk 10mins

Week 7

mon
Rest
tue
Walk 5mins,(run for 6mins, walk for 3mins) x 4, walk 5mins
wed
Rest
thu
Walk 5mins, (run for 6mins, walk for 1mins) x 5, walk 5mins
fri
Rest
sat
 Rest
sun
Walk 10 mins, (run for 25mins, walk for 2mins) x2, walk 10mins

Week 8

mon
Rest
tue
Walk 5mins, run 15mins, walk 5mins
wed
Rest
thu
Walk 5mins, run 10mins easy, walk 5mins
fri
Rest
sat
emf 5k
sun
Well deserved rest!