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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.

Week 1

25/01/16-31/01/16

Monday  
Tuesday 60s run, 90s walk. Repeat for 20mins.
Wednesday  
Thursday 60s run, 90s walk. Repeat for 20mins.
Friday  
Saturday  
Sunday 60s run, 90s walk. Repeat for 20mins.

Week 2

01/02/16-07/02/16

Monday  
Tuesday 90s run, 2min walk. Repeat for 20mins
Wednesday  
Thursday 90s run, 2min walk. Repeat for 20mins
Friday  
Saturday  
Sunday 90s run, 2min walk. Repeat for 20mins

Week 3

08/02/16-14/02/16

Monday  
Tuesday Run 90s, Walk 90s, Run 3m, Walk 3m, Run 90s, Walk 90s, Run 3m, Walk 3m
Wednesday  
Thursday Run 90s, Walk 90s, Run 3m, Walk 3m, Run 90s, Walk 90s, Run 3m, Walk 3m
Friday  
Saturday  
Sunday Run 90s, Walk 90s, Run 3m, Walk 3m, Run 90s, Walk 90s, Run 3m, Walk 3m

Week 4

15/02/16-21/02/16

Monday  
Tuesday Run 3, Walk 90s, Run 5, Walk 2m30, Run 3, Walk 90s, Run 3
Wednesday  
Thursday Run 3, Walk 90s, Run 5, Walk 2m30, Run 3, Walk 90s, Run 3
Friday  
Saturday  
Sunday Run 3, Walk 90s, Run 5, Walk 2m30, Run 3, Walk 90s, Run 3

Week 5

22/02/16-28/02/16

Monday  
Tuesday 5 Run, 3 Walk, 5 Run, 3 Walk, 5 Run
Wednesday  
Thursday 5 Run, 3 Walk, 5 Run, 3 Walk, 5 Run
Friday  
Saturday  
Sunday 5 Run, 3 Walk, 5 Run, 3 Walk, 5 Run

Week 6

29/02/16-06/03/16

Monday  
Tuesday Run 20 minutes
Wednesday  
Thursday Run 8, Walk 5, Run 8
Friday  
Saturday  
Sunday 5 Run, 3 Walk, 5 Run, 3 Walk, 5 Run

Week 7

07/03/16-13/03/16

Monday  
Tuesday Run 25 minutes
Wednesday  
Thursday 10 Run, 3 Walk, 10 Run
Friday  
Saturday  
Sunday 5 Run, 3 Walk, 8 Run, 3 Walk, 5 Run

Week 8

14/03/16-20/03/16

Monday  
Tuesday Run 25 minutes
Wednesday  
Thursday Run 25 minutes
Friday  
Saturday  
Sunday Run 25 minutes

Week 9

21/03/16-27/03/16

Monday  
Tuesday Run 28 minutes
Wednesday  
Thursday Run 28 minutes
Friday  
Saturday  
Sunday Run 28 minutes

Week 10

28/03/16-03/04/16

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.

Monday  
Tuesday Run 30 minutes
Wednesday  
Thursday Run 30 minutes
Friday  
Saturday Race day - Parkrun
Sunday  

 

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: