Beginners running program
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From armchair to running 5km continuously
Takes 10 weeks with three days running per week |
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| Week 1 |
- Alternatively jog/ walk (8 of each) 100
meter segments for a total of 1.5km
- Same workout for all three days
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| Week 2 |
- Alternatively jog/ walk (five of each)
200m segments for a total of 2km
- Same workout for all three days
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| Week 3 |
- Alternatively jog/ walk, varying the
segments between 200m and 400m for a total
of 2.5km
- Same workout for all three days
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| Week 4 |
- Alternatively jog/ walk, but walk only
half the distance of each jog
- Vary the segments between 400m and 800m,
for a total of 3km
- Same workout for all 3 days
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| Week 5 |
- Day 1 – 800m jog, 400m walk, 800m jog,
400m walk, 800m jog for a total of 3.2km
- Day 2 – 1200m jog, 800m walk, 1200m jog,
800m walk for 3.2km total
- Day 3 – 3.2km jog – no walk
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| Week 6 |
- Day 1 – 800m jog, 400m walk, 1200m jog,
400m walk, 800m jog for total of 3.6km
- Day 2 – 1600m jog, 400m walk, 1600m jog
for 3.6km total
- Day 3 – 3.6km jog – no walk
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| Week 7 |
- Only jogging, no walking from this point
on, however you can vary the pace of the jog
- 4 km jog
- Same workout all 3 days
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| Week 8 |
- 4.4km jog
- Same workout all 3 days
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| Week 9 |
- 4.8km jog
- Same workout all 3 days
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| Week 10 |
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Congratulations – you have reached the 5km
mark!
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Now you have mastered the 5km, you are ready
to move on to
10km and Half Marathon.
(See guides below)
10km schedule
Half Marathon schedule
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