Beginners 5K Training

Running a 5K is a first target for new runners. You'll get lots of motivation, as well as enjoyment, from participating in a race, and 5 kilometers (3.1 miles) is the perfect distance for first-timers.

If you haven't already had a physical, visit your doctor for a check-up to get the OK to start training.

Notes about the program:

Training should be undertaken 3 times a week.
Ensure you have at least one days rest inbetween training sessions.
The programme starts with jog/walk sessions and gradually increases the amount of time spent jogging/running.
Feel free to change the training days to suit you, just make sure you get enough rest inbetween sessions.

View the beginners training schedule >>

Running