Back to Running
From zero to 5K
Eight weeks for somebody who has never run: it starts with walking and ends with 5K without stopping.
RunJust starting
- Goal
- Finish 5K without walking
- Length
- 8 weeks · about 2 hours a week
- Target distance
- 5 km
- Who it suits
- If you can walk briskly for half an hour, this is for you. You need nothing but your shoes.
Three days a week, each under half an hour. You take turns running and walking; the running share grows a little each week.
Week by week
Week 1 of 8
Run 1 minute, walk 2
Week 2 of 8
Run 2 minutes, walk 2
Week 3 of 8
Run 3 minutes, walk 1.5
Week 4 of 8
Run 5 minutes, walk 2
Week 5 of 8
Run 8 minutes, walk 2
Week 6 of 8
Run 12 minutes, walk 2
Week 7 of 8
Run 20 minutes without stopping
Week 8 of 8
5K at your own pace