14,00 €
This 12-week training plan is designed for beginners who want to build the ability to run 5 kilometres 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.
Description
Want to run your first 5K but aren’t sure where to start? This 12-week beginner running plan helps you build up to running 5 km continuously, even if you’re new to running or returning after a break.
The programme starts with a combination of walking and running, gradually increasing your running time as your fitness develops and walking intervals become shorter. Each week builds on the previous one, helping you adapt to running at a manageable pace while allowing time for recovery.
Designed with beginners in mind, the plan includes three running sessions and one strength training session per week. Workouts range from approximately 20 minutes to under an hour, making it easier to fit training into your everyday life.
By the end of the 12 weeks, you’ll be ready to tackle 5 km continuously at a comfortable, easy pace. Follow the plan step by step, build your confidence, and discover the satisfaction of becoming a runner.
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.
