Beginners’ 5km Running Training Program
If you’ve been running at for at least 6 weeks and have gradually built up to running for at least 15 minutes without stopping, at least twice a week for the last 2 weeks, this 5km training program is for you.
You’ll notice most of the program works on the duration of your run, rather than the number of kms you’re turning over. Also note, much of the steady pace running is done at a 3/10 effort. This is pretty easy. If you’re used to running at a more intense pace, make sure you slow down to 3/10. If you’re running a lot further than you have been in the first week or so, over what you have been doing previously, it’s likely you’re going too fast. If you’re used to running at 6.5 mins per km for example, and I’ve asked you to run for 20 minutes, you’ll be running just over 3kms, whereas if you’re running at an easier pace, say 7.5 mins per km, you’ll run about 350 metres less than that. If you’re running at an easier pace, you’ll find you’re able to increase the amount of time you can run for quite quickly.
Take Your Training To the Next Level
If you really want to take your training to the next level, consider joining our online coaching community, where you’ll receive a training plan customised for you, telling you exactly how far, and how fast you should be running. You’ll receive regular feedback from your coach, based on how you’re coping with the prescribed training, and your program will be adjusted accordingly.