Running schedule to get from 5 minutes continuous running to 5k in 6 weeks
The schedule shown is for a runner hoping to complete a 5KM race in a time of 00:30:00.
Use our pace calculator to find out more about the terms used in the schedule.
25/01/16-31/01/16
| 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 |
01/02/16-07/02/16
| 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 |
08/02/16-14/02/16
| 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 |
15/02/16-21/02/16
| Monday | |
|---|---|
| Tuesday | Run 25 minutes |
| Wednesday | |
| Thursday | Run 25 minutes |
| Friday | |
| Saturday | |
| Sunday | Run 25 minutes |
22/02/16-28/02/16
| Monday | |
|---|---|
| Tuesday | Run 28 minutes |
| Wednesday | |
| Thursday | Run 28 minutes |
| Friday | |
| Saturday | |
| Sunday | Run 28 minutes |
29/02/16-06/03/16
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 |
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:
