From armchair to running 5km continuously
Takes 10 weeks with three days running per week
Week 1
Alternatively jog/ walk (8 of each) 100 meter segments for a total of 1.5km
Same workout for all three days
Week 2
Alternatively jog/ walk (five of each) 200m segments for a total of 2km
Same workout for all three days
Week 3
Alternatively jog/ walk, varying the segments between 200m and 400m for a total of 2.5km
Same workout for all three days
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
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
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
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
Week 8
4.4km jog
Same workout all 3 days
Week 9
4.8km jog
Same workout all 3 days
Week 10
5km plus jog
Congratulations – you have reached the 5km mark!