This plan is pretty basic and assumes that you don’t run at all yet. It has been designed to get you round your first 3.1 mile race, probably with a few short walking breaks. The schedule will take you through six weeks, starting with short runs with walk breaks. If you find this too easy, or are already used to running for up to 30 minutes a few times a week, take a look at our intermediate 5K training plan.
Some discomfort is normal when you start training, but real pain isn’t normal. If something feels so bad that you have to run with a limp or otherwise alter your stride, you’re probably injured. Stop running immediately, and take a few days off. If you’re not sure, try walking for a minute or two to see if the discomfort disappears. If it doesn’t disappear, consult your GP.
Our beginner 5K training plan:
On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly and don’t wait until you are exhausted before taking some one-minute walk breaks.