Is it really possible to train for a 5 km run in just 8 weeks?
Run 5 km for beginners in 8 weeks
Have you been lazy for a while and want to get into shape again? Or do you want to lose a few pounds? This might be the training session for you.
If you want to try our “beginners program” using the run-by-walk principle, then follow this easy to use guide, which will guide you through the 8 weeks. The first weeks are for pure beginners. So if you are used to training or already are in a moderate shape then we suggest you our “Run 10 km in 8 weeks of training”
Start all exercises by a 15 minutes walk. This will warm up and prepare your muscles and joints for the training. Increase the pace gradually during the walking periods, so you set off at a slow pace and speed up the last minutes. That way you also benefits by the walking periods.
Run 5 km for beginners in 8 weeks – Full program
WEEK 1 – Run 5 km for beginners in 8 weeks
DAY 1 (eg Tuesday)
15 min walk + 500 m run + 20 min walk
DAY 2 (eg Thursday)
15 min walk + 1 km run (If 1 km is too much, then break up the run in 2 x 500m)
DAY 3 (eg Saturday)
30 min walk
WEEK 2 – Run 5 km for beginners in 8 weeks
DAY 1 (eg Tuesday)
15 min walk + 1 km run + 10 min walk (If 1 km is too much, then break up the run in 2 x 500m)
DAY 2 (eg Thursday)
15 min walk + 1 km run
DAY 3 (eg Saturday)
35 min walk
WEEK 3 – Run 5 km for beginners in 8 weeks
DAY 1 (eg Tuesday)
15 min walk + 1.5 km run + 10 min walk
DAY 2 (eg Thursday)
15 min walk + 2 km run (If 2 km is too much, then break up the run in 2 x 1 km)
DAY 3 (eg Saturday)
40 min walk
WEEK 4 – Run 5 km for beginners in 8 weeks
DAY 1 (eg Tuesday)
15 min walk + 2 km run + 10 min walk
DAY 2 (eg Thursday)
15 min walk + 2 km run
DAY 3 (eg Saturday)
45 min walk
WEEK 5 – Run 5 km for beginners in 8 weeks
DAY 1 (eg Tuesday)
15 min walk + 1 km run + 10 min walk
DAY 2 (eg Thursday)
15 min walk + 1.5 km run
DAY 3 (eg Saturday)
50 min walk
WEEK 6 – Run 5 km for beginners in 8 weeks
DAY 1 (eg Tuesday)
15 min walk + 2 km run + 10 min walk
DAY 2 (eg Thursday)
15 min walk + 2.5 km run
DAY 3 (eg Saturday)
55 min walk
WEEK 7 – Run 5 km for beginners in 8 weeks
DAY 1 (eg Tuesday)
15 min walk + 3.5 km run + 10 min walk
DAY 2 (eg Thursday)
15 min walk + 2.5 km run
DAY 3 (eg Saturday)
60 min walk
WEEK 8 – Run 5 km for beginners in 8 weeks
DAY 1 (eg Tuesday)
15 min walk + 2 km run + 10 min walk
DAY 2 (eg Thursday)
REST BEFORE THE BIG RUN
DAY 3 (eg Saturday)
15 min walk + 5 km run
Run 5 km for beginners in 8 weeks – conclusion
– 8 weeks program that makes you ready for a 5 km run.
– Run-by-walk principle.
– Only 3 days training per week.
– Everyone with normale weight or slight overweight can follow this program.
– Well known training structure with a very high success rate.
