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Goal
Your first 5K
Eight weeks from walking to running 5 km continuously, by alternating running and walking and growing the running share. No session is all-out; the only goal is to finish and still enjoy running.
Who it's for
People who have never run, or have not run in a long time, can walk 20-30 minutes, and want to finish a 5K.
Example program length: 8 weeks
The path
These phases show how this goal can develop over time.
Phase 1
Getting going
Session duration is what grows, not speed. Run 1-3 minutes, walk 1-2 minutes, repeat.
Phase 2
Joining it up
Stretch the running bouts to 8-10 minutes and shrink the walk breaks to 60 seconds, still at conversational effort.
Phase 3
Running the 5K
One continuous 5 km or 30-minute run a week before race day, then an easy week.
Example activities in the first phase
A starting plan could include:
- 3 run-walk sessions of 20-28 minutes
- Easy walking on off days if you feel good