How To Start Running | 8 Week Training Plan To Run Your First 5km

If you're looking to start running, you're in the right place! Running is a great way to improve your health, clear your mind, and get some fresh air. However, getting started can be a challenge. That's why we've put together an 8-week training plan to help you build up to running your first 5km. Whether you're a complete beginner or someone who has taken a break from running and wants to get back into it, this plan is for you.

Week 1: Getting Started

The first week of our training plan is all about getting started. The focus is on establishing a routine and building a base level of fitness. Here's what you should aim to do during the first week:

Day 1: Walk/Run for 20 minutes

Start with a gentle 5-minute walk to warm up, then run for 30 seconds followed by a 1-minute walk. Repeat this pattern for 20 minutes.

Day 2: Rest day

Take a break and let your body recover.

Day 3: Walk/Run for 20 minutes

Repeat the walk/run pattern from Day 1.

Day 4: Rest day

Take another break to let your body recover.

Day 5: Walk/Run for 20 minutes

Repeat the walk/run pattern from Day 1.

Day 6: Rest day

Take another break to let your body recover.

Day 7: Walk/Run for 25 minutes

Start with a 5-minute walk to warm up, then run for 30 seconds followed by a 1-minute walk. Repeat this pattern for 25 minutes.

Week 2: Building Stamina

The second week of our training plan is all about building stamina. The focus is on gradually increasing the amount of time you spend running. Here's what you should aim to do during the second week:

Day 1: Walk/Run for 25 minutes

Start with a 5-minute walk to warm up, then run for 1 minute followed by a 1-minute walk. Repeat this pattern for 25 minutes.

Day 2: Rest day

Take a break and let your body recover.

Day 3: Walk/Run for 25 minutes

Repeat the walk/run pattern from Day 1.

Day 4: Rest day

Take another break to let your body recover.

Day 5: Walk/Run for 30 minutes

Start with a 5-minute walk to warm up, then run for 1 minute followed by a 1-minute walk. Repeat this pattern for 30 minutes.

Day 6: Rest day

Take another break to let your body recover.

Day 7: Walk/Run for 30 minutes

Repeat the walk/run pattern from Day 5.

Week 3: Pushing Yourself

The third week of our training plan is all about pushing yourself. The focus is on increasing the amount of time you spend running while reducing the amount of time you spend walking. Here's what you should aim to do during the third week:

Day 1: Walk/Run for 30 minutes

Start with a 5-minute walk to warm up, then run for 2 minutes followed by a 1-minute walk. Repeat this pattern for 30 minutes.

Day 2: Rest day

Take a break and let your body recover.

Day 3: Walk/Run for 30 minutes

Repeat the walk/run pattern from Day 1.

Day 4: Rest day

Take another break to let your body recover.

Day 5: Walk/Run for 35 minutes

Start with a 5-minute walk to warm up, then run for 2 minutes followed by a 1-minute walk. Repeat this pattern for 35 minutes.

Day 6: Rest day

Take another break to let your body recover.

Day 7: Walk/Run for 35 minutes

Repeat the walk/run pattern from Day 5.

Week 4: Increasing Distance

The fourth week of our training plan is all about increasing distance. The focus is on gradually increasing the amount of time you spend running while reducing the amount of time you spend walking. Here's what you should aim to do during the fourth week:

Day 1: Walk/Run for 35 minutes

Start with a 5-minute walk to warm up, then run for 3 minutes followed by a 1-minute walk. Repeat this pattern for 35 minutes.

Day 2: Rest day

Take a break and let your body recover.

Day 3: Walk/Run for 40 minutes

Start with a 5-minute walk to warm up, then run for 3 minutes followed by a 1-minute walk. Repeat this pattern for 40 minutes.

Day 4: Rest day

Take another break to let your body recover.

Day 5: Walk/Run for 45 minutes

Start with a 5-minute walk to warm up, then run for 3 minutes followed by a 1-minute walk. Repeat this pattern for 45 minutes.

Day 6: Rest day

Take another break to let your body recover.

Day 7: Walk/Run for 45 minutes

Repeat the walk/run pattern from Day 5.

Week 5: Consistency

The fifth week of our training plan is all about consistency. The focus is on maintaining the progress you've made so far. Here's what you should aim to do during the fifth week:

Day 1: Walk/Run for 40 minutes

Start with a 5-minute walk to warm up, then run for 4 minutes followed by a 1-minute walk. Repeat this pattern for 40 minutes.

Day 2: Rest day

Take a break and let your body recover.

Day 3: Walk/Run for 45 minutes

Repeat the walk/run pattern from Day 1.

Day 4: Rest day

Take another break to let your body recover.

Day 5: Walk/Run for 50 minutes

Start with a 5-minute walk to warm up, then run for 4 minutes followed by a 1-minute walk. Repeat this pattern for 50 minutes.

Day 6: Rest day

Take another break to let your body recover.

Day 7: Walk/Run for 50 minutes

Repeat the walk/run pattern from Day 5.

Week 6: Pushing Yourself Further

The sixth week of our training plan is all about pushing yourself further. The focus is on increasing the amount of time you spend running while reducing the amount of time you spend walking. Here's what you should aim to do during the sixth week:

Day 1: Walk/Run for 50 minutes

Start with a 5-minute walk to warm up, then run for 5 minutes followed by a 1-minute walk. Repeat this pattern for 50 minutes.

Day 2: Rest day

Take a break and let your body recover.

Day 3: Walk/Run for 55 minutes

Start with a 5-minute walk to warm up, then run for 5 minutes followed by a 1-minute walk. Repeat this pattern for 55 minutes.

Day 4: Rest day

Take another break to let your body recover.

Day 5: Walk/Run for 60 minutes

Start with a 5-minute walk to warm up, then run for 5 minutes followed by a 1-minute walk. Repeat this pattern for 60 minutes.

Day 6: Rest day

Take another break to let your body recover.

Day 7: Walk/Run for 60 minutes

Repeat the walk/run pattern from Day 5.

Week 7: Final Push

The seventh and final week of our training plan is all about making a final push to reach your goal. The focus is on running for longer periods of time without taking walking breaks. Here's what you should aim to do during the seventh week:

Day 1: Walk/Run for 60 minutes

Start with a 5-minute walk to warm up, then run for 10 minutes followed by a 1-minute walk. Repeat this pattern for 60 minutes.

Day 2: Rest day

Take a break and let your body recover.

Day 3: Walk/Run for 60 minutes

Repeat the walk/run pattern from Day 1.

Day 4: Rest day

Take another break to let your body recover.

Day 5: Walk/Run for 60 minutes

Repeat the walk/run pattern from Day 1.

Day 6: Rest day

Take another break to let your body recover.

Day 7: Run Your First 5km

Today is the day! You've put in the hard work, and now it's time to reap the rewards. Lace up your shoes, take a deep breath, and go for it. Run your first 5km and feel proud of what you've accomplished.

Conclusion

Starting a running routine can seem daunting, but with the right training plan and mindset, anyone can become a runner. Remember to start slowly, be consistent, and listen to your body. Don't be afraid to take breaks when you need to, and always celebrate your progress, no matter how small it may seem.

FAQs

Is it necessary to run every day to complete this training plan?

• No, it's important to give your body time to recover. The training plan includes rest days to help prevent injury and promote recovery.

What if I can't complete a day's workout as planned?

• It's okay to modify the workouts if needed. You can repeat a week, reduce the time or distance, or take an extra rest day if necessary.

Can I do other forms of exercise in addition to this training plan?

• Yes, incorporating strength training and other forms of exercise can be beneficial for overall fitness and injury prevention. Just be sure to listen to your body and not overdo it.

What should I eat before and after my workouts?

• Eating a balanced meal that includes carbohydrates, protein, and healthy fats can help fuel your workouts and aid in recovery.

What should I do after completing this training plan?

• Congratulations! You can continue to increase your distance and improve your running speed, or set new fitness goals for yourself.