Running plan for your first 5K
This plan will gradually train you to run for longer and longer periods of time.
Each stage will gradually push you forward, but do so slowly enough that you don’t risk an injury.
By the end you’ll be able to run a 5K (3.1 miles) non-stop.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 1 |
Walk 3 mins 4 X (Run 3 min & Walk 2 mins) Walk 2 mins 25 |
Walk 5 mins 6 X (Run 3 min & Walk 2 mins) Walk 5 mins 40 |
Rest |
Walk 5 mins 6 X (Run 3 min & Walk 2 mins) Walk 5 mins 40 |
Rest |
Walk 5 mins 9 X (Run 3 min & Walk 1 mins) Walk 5 mins 40 |
Rest | 145 mins |
| 2 |
Walk 3 mins 5 X (Run 3 min & Walk 1 mins) Walk 2 mins |
Walk 5 mins 7 X (Run 3 min & Walk 1 mins) Walk 5 mins |
Rest |
Walk 5 mins 7 X (Run 3 min & Walk 1 mins) Walk 5 mins |
Rest |
Walk 5 mins 10 X (Run 3 min & Walk 1 mins) Walk 5 mins |
Rest | 150 mins |
| 3 |
Walk 5 mins 5 X (Run 4 min & Walk 1 mins) Walk 2 mins |
Walk 5 mins 6 X (Run 4 min & Walk 1 mins) Walk 5 mins |
Rest |
Walk 5 mins 6 X (Run 4 min & Walk 1 mins) Walk 5 mins |
Rest |
Walk 5 mins 9 X (Run 4 min & Walk 1 mins) Walk 5 mins |
Rest | 167 mins |
| 4 |
Walk 4 mins 4 X (Run 6 min & Walk 1 mins) Walk 3 mins |
Walk 5 mins 5 X (Run 6 min & Walk 1 mins) Walk 5 mins |
Rest |
Walk 5 mins 5 X (Run 6 min & Walk 1 mins) Walk 5 mins |
Rest |
Walk 5 mins Run 5 min, & Walk 5 mins, Run 10 mins, Walk 5 mins, Run 5 mins, Walk 5 mins |
Rest | 165 mins |
| 5 |
Walk 3 mins 3 X (Run 7 min & Walk 1 mins) Walk 3 mins |
Walk 5 mins 4 X (Run 7 min & Walk 1 mins) Walk 5 mins |
Rest |
Walk 5 mins 4 X (Run 7 min & Walk 1 mins) Walk 5 mins |
Rest |
Walk 5 mins Run 8 min, & Walk 2 mins, Run 12 mins, Walk 2 mins, Run 8 mins, Walk 5 mins |
Rest | 154 mins |
| 6 |
Walk 5 mins 3 X (Run 9 min & Walk 1 mins) Walk 5 mins |
Walk 5 mins 4 X (Run 9 min & Walk 1 mins) Walk 5 mins |
Rest |
Walk 5 mins 4 X (Run 9 min & Walk 1 mins) Walk 5 mins |
Rest |
Walk 5 mins Run 12 min, & Walk 2 mins, Run 12 mins, Walk 2 mins, Run 6 mins, Walk 5 mins |
Rest | 184 mins |
| 7 |
Walk 5 mins 2 X (Run 15 min & Walk 1 mins) Walk 5 mins 42 |
Walk 5 mins 3 X (Run 12 min & Walk 2 mins) Walk 5 mins 52 |
Rest |
Walk 5 mins 3 X (Run 12 min & Walk 2 mins) Walk 5 mins 52 |
Rest |
Walk 5 mins Run 5k (3.1miles) Walk 5 mins, |
Rest | 175 mins |
When you’ve completed this plan go back to the Beginner Running Plan.
We’ll build the next level for you and help you run a 5K non-stop.