Running a 5K is the first target for new runners. You’ll get lots of motivation, as well as enjoyment, from participating in a race, and 5 kilometres (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.
Run 3 times a week. Ensure you have at least one day’s rest in between 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 in between sessions.