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.

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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

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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

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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

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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

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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

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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

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Week 8

14/03/16-20/03/16

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

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Week 9

21/03/16-27/03/16

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

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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

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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:

• If you are ill or injured, rest.
• If you miss some sessions, just let them go. Don't try and catch up and don't beat yourself up. Everyone misses some sessions, you don't have to hit every one to achieve your goal.
• Don't worry if you have a bad session or even a couple of bad weeks. It happens to all of us. But if you do continue to find the schedule too tough, ease off.
• All times and distances are approximate. If you're doing a tough route, run by time rather than distance as it is the effort you put in that counts not the distance.