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New Beginners 26 Jan 2016

Running schedule to get from couch to 5k in 10 weeks

Customization

The schedule shown is for a runner hoping to complete a 5KM race in a time of 00:30:00.

Full Schedule:

Use our pace calculator to find out more about the terms used in the schedule.

Mon Tue Wed Thu Fri Sat Sun
Week 1
 60s run, 90s walk. Repeat for 20mins. 60s run, 90s walk. Repeat for 20mins.  60s run, 90s walk. Repeat for 20mins.
25 Jan to 31 Jan
Week 2
 90s run, 2min walk. Repeat for 20mins 90s run, 2min walk. Repeat for 20mins  90s run, 2min walk. Repeat for 20mins
01 Feb to 07 Feb
Week 3
 Run 90s, Walk 90s, Run 3m, Walk 3m, Run 90s, Walk 90s, Run 3m, Walk 3m Run 90s, Walk 90s, Run 3m, Walk 3m, Run 90s, Walk 90s, Run 3m, Walk 3m  Run 90s, Walk 90s, Run 3m, Walk 3m, Run 90s, Walk 90s, Run 3m, Walk 3m
08 Feb to 14 Feb
Week 4
 Run 3, Walk 90s, Run 5, Walk 2m30, Run 3, Walk 90s, Run 3 Run 3, Walk 90s, Run 5, Walk 2m30, Run 3, Walk 90s, Run 3  Run 3, Walk 90s, Run 5, Walk 2m30, Run 3, Walk 90s, Run 3
15 Feb to 21 Feb
Week 5
 5 Run, 3 Walk, 5 Run, 3 Walk, 5 Run 5 Run, 3 Walk, 5 Run, 3 Walk, 5 Run  5 Run, 3 Walk, 5 Run, 3 Walk, 5 Run
22 Feb to 28 Feb
Week 6
 Run 20 minutes Run 8, Walk 5, Run 8  5 Run, 3 Walk, 5 Run, 3 Walk, 5 Run
29 Feb to 06 Mar
Week 7
 Run 25 minutes 10 Run, 3 Walk, 10 Run  5 Run, 3 Walk, 8 Run, 3 Walk, 5 Run
07 Mar to 13 Mar
Week 8
 Run 25 minutes Run 25 minutes  Run 25 minutes
14 Mar to 20 Mar
Week 9
 Run 28 minutes Run 28 minutes  Run 28 minutes
21 Mar to 27 Mar
Week 10
 Run 30 minutes Run 30 minutes Race day - Parkrun 
28 Mar to 03 Apr
Parkruns are free races run every Saturday morning in parks throughout the UK. Make sure to register with Parkrun before you turn up. You then just need to bring out a printout of your Parkrun bar code on the day.

 

Advice

It's important to be flexible out your schedule. This plan is just an outline and it is important to pay attention to how you feel. Here are some tips: