5km beginner running program

Never run 5km? Try our beginner 5km running program.

Combine this with our holiday workouts and you’ll smash your 5km run – tag us in your training 😊






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 😊


Happy Running!