Running your first 5k – 8 week 5k running programme

Whether you are a runner/walker running your first 5k for charity, fitness or just for fun the programme below will take you from walking to running or from being able to run for 20 minutes to your first 5k at a much improved time.

The training programme is based around 4 run/walks a week which gradually increase in intensity and length. Two resistance training sessions a week have been included in the programme to build the strength you need for running and to help you avoid injury. See our beginner’s strength training programme for more.

Click here to view the beginners 8 week training programme.

Hannah Payne
About the author

Hannah developed a passion for fitness from a very young age which led her to compete in a wide range of sports including netball and athletics, where she trained and competed for several years. She graduated from Oxford Brookes University in 2009 with a Degree in Health, Exercise & Nutrition, during which she gained experience in the fitness testing of elite athletes including Cyclists and Triathletes.

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