Plan description
You start by mixing short runs with walks. Each week the runs get longer and the walks get shorter.
By week 9 you run for 30 minutes without a break. For some people that is 5 km (3.1 miles).
Every run starts with a 5-minute brisk walk and ends with a 5-minute easy walk.
Run your first 5K overview
This plan runs for 9 weeks, 3 sessions a week.
All times in minutes. Rest a day between runs.
The nine weeks
| Week | Run 1 | Run 2 | Run 3 |
|---|---|---|---|
| 1 | Run 1 min, walk 1½ min. Repeat 8 times. | Same as run 1 | Same as run 1 |
| 2 | Run 1½ min, walk 2 min. Repeat 6 times. | Same as run 1 | Same as run 1 |
| 3 | Run 1½, walk 1½, run 3, walk 3 min. Do it twice. | Same as run 1 | Same as run 1 |
| 4 | Run 3, walk 1½, run 5, walk 2½ min. Do it twice. | Same as run 1 | Same as run 1 |
| 5 | Run 5, walk 3 min. Repeat 3 times. | Run 8, walk 5, run 8 min | Run 20 min |
| 6 | Run 5, walk 3, run 8, walk 3, run 5 min | Run 10, walk 3, run 10 min | Run 25 min |
| 7 | Run 25 min | Run 25 min | Run 25 min |
| 8 | Run 28 min | Run 28 min | Run 28 min |
| 9 | Run 30 min | Run 30 min | Run 30 min |
The rules
- Run slowly. You should be able to talk in short sentences.
- A week too hard? Do it again. There is no rush.
- Leave a rest day between runs.
- Sore muscles are normal. Sharp or growing pain is not. Stop and rest.
- Week 5, run 3 is a big step. Go extra slow. Walk if you must.
After week 9
Keep three runs a week. Then pick your next step.
| Next step | What it is |
|---|---|
| 5K to 10K (Pro) | Build up to 10 km over ten weeks, three runs a week. |
| Keep it going | Three 30-minute runs a week, for good. |
When to stop
Dizzy, faint, sick, chest pain, very short of breath, or a racing heart.
Call emergency services for: chest pain that does not stop with rest, or spreads to your arm, jaw or back.
Not medical advice. Check with your doctor before you start.
Questions about this plan? Ask us. We read every message.
