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Leaving the sofa and training for a 5k can feel overwhelming but don’t worry this simple training plan will guide you one step at a time.

This 12-week training schedule is designed for beginners who have set themselves a challenge of running 5k.

You should do 3 runs a week and ideally try to give yourself a day off after each one. Strength training is extremely beneficial for all levels of runners. It enhances endurance and speed whilst helping preventing injury.

You should aim to complete a strength training workout once a week.

Week-by-week training guide

Week 1 - Say goodbye to the sofa!
Day 1 - Run for 1 min, walk for 1 min, repeat x10

Day 2 - Run for 1 min, walk for 1 min, repeat x10

Day 3 - Run for 90 seconds, walk for 90 seconds, repeat x8

Week 1 Strength Workout
- 5 squats, repeat x3
“Find a suitable pair of trainers which will help you reduce your risk of injury and make your running experience an enjoyable one.”
Week 2 - The first week is always the hardest, well done!
Day 1 - Run for 90 seconds, walk for 90 seconds, repeat x8

Day 2 - Run for 2 mins, walk for 2 mins, repeat x8

Day 3 - Run for 2 mins, walk for 2 mins, repeat x8

Week 2 Strength Workout
- 5 squats, repeat x3
- 5 sit ups, repeat x3
“If you are feeling hungry before you run, eat 1-2 hours before you exercise. Always go for a small portion. Pre-running food ideas:
- Smoothie
- Hummus and carrots
- Slice of toast with peanut butter
- Meat or vegetable omelette”
Week 3 - Keep on going!
Day 1 - Run for 3 mins, walk for 2 mins, repeat x6

Day 2 - Run for 3 mins, walk for 2 mins, repeat x6

Day 3 - Run for 3 mins, walk for 90 seconds, repeat x6

Week 3 Strength Workout
- 8 squats, repeat x3
- 8 sit ups, repeat x2
“Have a good playlist to make your running more pleasurable.”
Week 4 - Your confidence should be growing
Day 1 - Run for 3 mins, walk for 2 mins, repeat x6

Day 2 - Run for 3 mins, walk for 90 seconds, repeat x6

Day 3 - Run for 3 mins, walk for 90 seconds, repeat x6

Week 4 Strength Workout
- 10 squats, repeat x3
- 5 forward lunges, repeat x3
- 10 sit ups, repeat x2
“Do you have a friend to run with? With your new growing confidence, why not try and get a friend to join you.”
Week 5 - Running gives you more energy. Fact!
Day 1 - Run for 4 mins, walk for 2 mins repeat x6

Day 2 - Run for 4 mins, walk for 2 mins, repeat x6

Day 3 - Run for 4 mins, walk for 90 seconds, repeat x6

Week 5 Strength Workout
- 12 squats, repeat x3
- 8 forward lunges, repeat x3
- 10 sit ups, repeat x2
- 5 bicep curls using dumbells or a
- can of beans, repeat x3
- 15 second plank
“Don’t forget to refuel after your run. Eat carbs for replacing energy and protein for muscle repair.”
Week 6 - Approaching the halfway mark
Day 1 - Run for 5 mins, walk for 90 seconds, repeat x4

Day 2 - Run for 6 mins, walk for 1 min, repeat x4

Day 3 - Run for 7 mins, walk for 1 min, repeat x4

Week 6 Strength Workout
- 12 squats, repeat x3
- 10 forward lunges, repeat x3
- 12 sit ups, repeat x2
- 8 bicep curls using dumbells or a
- can of beans, repeat x3
- 20 second plank
“Drink lots of water throughout each day, you should be aiming for 6-8 glasses each day.”

Download the complete 12-week guide

Ready to go all the way to 12 weeks?

Then finish your 5k training with our complete downloadable 12-week guide.

Couch to 5k training plan

Week-by-week training guide

Download the complete 12-week guide

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