Beginners running program

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!

Impossible is not a fact - it is an attitude

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