5K training
An 8-week 5K training plan for total beginners.
If you've never run a 5K — or it's been years — eight weeks is enough to build up sensibly. This guide walks through the structure and what to expect each week.
Weeks 1–2: Walk-run base
Three sessions a week alternating 1 minute easy running with 2 minutes walking, building to 8 rounds.
Weeks 3–5: Build running
Run portions extend to 3–5 minutes, walking shrinks. By the end of week 5, most runners can manage 15–20 minutes of continuous easy running.
Weeks 6–8: Reach 5K
Continuous runs build from 20 to 30 minutes. Race week trims volume so your legs feel fresh on the day.