Description

This 12-week training plan is designed for beginners who want to build the ability to run 5 km safely and confidently. The plan follows a progressive structure, beginning with a walk–run combination and steadily increasing running time while reducing walking intervals. Each week builds on the previous one, helping your body adapt to running and lowering the risk of injury.

Training sessions are designed to be realistic for beginners, with workout durations ranging from approximately 20 minutes to under 60 minutes. The program includes three running sessions per week and one strength training session, allowing enough time for recovery while building a sustainable routine.

By the end of the program, you will be prepared to complete a continuous 5 km run at an easy, comfortable pace.

What the plan includes:
– A structured 12-week progressive training program
– Three running sessions per week
– Gradual increase in running time and reduction in walking intervals
– Strength training guidance
– Training guidance using RPE (Rate of Perceived Exertion)
– Heart rate and pacing guidance to help manage effort
– Warm-up and recovery tips

This plan is ideal for beginners who are looking to build a safe and sustainable running routine from the ground up.