Fitness

How to Run Your First 5K - Beginners Guide

Have you ever seen a runner pass you by and wish that you could do that? Well, you can! Even if you're currently a couch potato, our one month plan will have you ready to run your first 5K in no time! Running can help you lose weight and build muscle and bone mass, plus you benefit from that incredible runner's high. It's a great way to destress and enjoy the outdoors. Best of all, it doesn't require any expensive equipment! Just lace up your sneakers and hit the pavement! 

1-Month 5K Training Program for Beginners

WEEK 1

Monday: Run 10 minutes, walk 2 minutes. Repeat two times.

Tuesday: 20-minute walk.

Wednesday: Run 12 minutes, walk 2 minutes. Repeat two times.

Thursday: 20-minute walk.

Friday: Run 13 minutes, walk 2 minutes, repeat 2 times.

 


WEEK 2

Monday: Run 15 minutes, walk 1 minute. Repeat two times.

Tuesday: 20-minute walk.

Wednesday: Run 17 minutes, walk 1 minute, run 10 minutes.

Thursday: 20-minute walk.

Friday: Run 19 minutes, walk 1 minute, run 10 minutes.

 


WEEK 3

Monday: Run 20 minutes, walk 1 minute, run 7 minutes.

Tuesday: 20-minute walk.

Wednesday: Run 23 minutes, walk 1 minute, run 5 minutes.

Thursday: 20-minute walk.

Friday: Run 25 minutes.

 


WEEK 4

Monday: Run 26 minutes.

Tuesday: 20-minute walk.

Wednesday: Run 28 minutes.

Thursday: 20-minute walk.

Friday: Run 30 minutes.

 
 

Helpful Hints

Always check with your doctor before starting a new exercise regimen.

Start each run with 5 minutes of brisk walking to warm up.

Don't feel ashamed if you need to rest.

Make sure that you are wearing supportive, good-fitting shoes.

Consider joining a running group or finding a running buddy.

Keep a training log so that you can see your progress over time. This can be on paper or via an app like RunKeeper.

Stay hydrated and remember to wear sunscreen.

Listen to music or an interesting podcast if you feel like you get bored on your run.

 

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