This beginners running schedule will guide you to running your first 5km in just two months. You will feel better, look better, you’ll be healthier, sleep better, eat more, enjoy yourself and have made a significant and positive change in your life.
Many people we work with have negative experiences beginning a running programme simply because they start off too fast. The running becomes a miserable experience and not one that they want to repeat, let alone multiple times a week. Unsurprisingly, the new commitment to starting running, becoming fitter, stronger, slimmer and healthier, is destroyed before it has the chance to get off the ground.
But running does not have to be a painful experience. It can be the most rewarding activity in your weekly schedule. You can look forward to it, look forward to the personal time, to the feeling of strength and health running gives you, to watching yourself get stronger, fitter and faster.
The secret is structure and moderation.
Easing into it
As a beginners running programme our goal here is to become a person who runs and enjoys running on a regular basis. Each session should take between 20 and 30 minutes, and we will have three sessions per week; enough to get you fitter but not so much that your other life commitments stop you running. We’ll want to do our runs on non-consecutive days to give your body plenty of time to recover and remember drink plenty of water all the way through.
We will begin each session with a warm up of a brisk five minute walk and precede and succeed each run by stretching all the major muscle groups we have worked. That is the calf muscles, hamstrings, quadriceps, hip flexors and glutes (buttocks).
Throughout this programme we will use our breathing as our guide for speed. We always want to be in a position where we can breathe and speak normally. If we’re struggling for breath and can speak only in bursts of a few words then we are running too fast and should slow down. We always want to be running at a speed where we can hold and conversation.
|Week||Workout 1||Workout 2||Workout 3|
|1||Alternate 60 seconds of jogging with 90 seconds walking for 20 minutes (8 cycles).||Alternate 50 seconds of jogging with 70 seconds walking for 20 minutes (10 cycles).||Alternate 60 seconds of jogging with 90 seconds walking for 20 minutes (8 cycles).|
|2||Alternate 90 seconds of jogging with 120 seconds walking for 21 minutes (6 cycles).||Alternate 60 seconds of jogging with 80 seconds walking for 21 minutes (9 cycles).||Jog for 90 seconds and walk for 90 seconds. Complete 7 cycles over 21 minutes.|
|3||Jog for 75 seconds and walk for 75 seconds. Complete 8 cycles over 20 minutes.||Jog for 75 seconds and walk for 60 seconds. Complete 9 cycles over 20.25 minutes.||Alternate 60 seconds of jogging with 45 seconds walking for 21 minutes (12 cycles).|
|4||Jog for 2 minutes and walk for 1. 7 cycles over 21 minutes.||Jog for 3 minutes and walk for 1.5. 5 cycles over 22.5 minutes.||Jog for 3 minutes and walk for 1 creating 20 minutes and 5 cycles.|
|5||Alternate 5 minutes of jogging with 2 minutes walking for 21 minutes in 3 cycles.||Jog for 9 minutes, walk for 3 before jogging for the final 8 (20 minutes).||Jog for 15 minutes non-stop.|
|6||Jog for 10 minutes, walk for 2 before jogging for the final 8 (20 minutes).||Alternate 5 minutes of jogging with 1 minute walking for 24 minutes in 4 cycles.||Jog for 20 minutes non-stop.|
|7||Jog for 10 minutes, walk for 2 before jogging for 10 (22 minutes).||Alternate 5 minutes of jogging with 30 seconds walking for 22 minutes in 4 cycles.||Jog for 25 minutes non-stop.|
|8||Jog for 20 minutes non-stop.||Jog for 25 minutes non-stop.||Run your 5km!.|
If you’re following this programme we would love it if you emailed us to let us know how you’re getting on. Contact Us