5km beginner running program
Never run 5km? Try our beginner 5km running program.
Combine this with our holiday workouts and youโll smash your 5km run โ tag us in your training ๐
Week 1
Day 1: Run 8 minutes, walk 1 minute, repeat 2 times
Day 2: Rest or follow one of our Online Workouts
Day 3: Run 10 minutes, walk 1 minute, repeat 2 times
Day 4: Rest
Day 5: Run 12 minutes, walk 1 minute, repeat 2 times
Day 6: Rest or follow one of our Holiday FF workouts
Day 7: Rest
Week 2
Day 1: Run 14 minutes, walk 1 minute, repeat 2 times
Day 2: Rest or follow one FF online workout
Day 3: Run 16 minutes, walk 1 minute, run 7 min
Day 4: Rest
Day 5: Run 18 minutes, walk 1 minute, run 7 min
Day 6: Rest or follow one FF online workout
Day 7: Rest
Week 3
Day 1: Run 20 minutes, walk 1 minute, run 6 minutes
Day 2: Rest or follow one FF online workout
Day 3: Run 23 minutes
Day 4: Rest
Day 5: Run 25 minutes
Day 6: Rest or follow one FF online workout
Day 7: Rest
Week 4
Day 1: Run 28 minutes
Day 2: Rest or follow one FF online workout
Day 3: Run 30 minutes
Day 4: Rest
Day 5: Run 20 minutes
Day 6: Rest
Day 7: RACE Day! 5km time trial ๐
Happy Running!