5K Beginner Plan.

Before you start

Weekly rhythm

Run on three non-consecutive days. Keep every session easy enough that you could speak in short sentences.

Week	Focus	Main session	Long run
1	Start gently	8 x 1 min jog / 90 sec walk	20 min brisk walk
2	Build rhythm	6 x 90 sec jog / 2 min walk	25 min run-walk
3	Longer blocks	5 x 3 min jog / 2 min walk	28 min run-walk
4	Confidence week	4 x 5 min jog / 2 min walk	30 min run-walk
5	Reduce walking	3 x 8 min jog / 2 min walk	32 min easy
6	Continuous running	20 min continuous easy run	35 min easy/run-walk
7	5K rehearsal	25 min easy + 4 short pickups	4K relaxed
8	Race week	2 short easy runs	5K effort or parkrun

Run types explained

Easy: relaxed and conversational. Pickup: 15-20 seconds a little faster, never sprinting. Run-walk: planned breaks, not failure.

Pacing guidance

If you are gasping in the first 10 minutes, slow down. The right beginner pace often feels almost too easy at the start.

Strength and mobility

Twice a week, add 10 minutes of calf raises, glute bridges, squats and gentle hip mobility.

Injury prevention

Keep the first two minutes of every run very gentle, avoid adding extra runs after one good week, and take an extra rest day if soreness changes your normal walking pattern.

Fuelling guidance

You do not need gels for 5K training. Eat a normal meal two to three hours before running, drink water through the day and avoid testing new food before parkrun or race day.

Common mistakes

• Running hard every time.
• Skipping rest days because week one feels easy.
• Changing shoes, food or route on 5K day.

5K day guidance

Start behind your excitement. Jog the first kilometre gently, settle through the middle, then lift the effort in the final kilometre if you feel good.

Next steps

After the plan, repeat week eight for two more weeks, try a monthly parkrun progress check or move into the 10K plan if the 5K distance feels comfortable.