This plan beginner training plan is aimed at runners who are new to structured training and who may not have tried to run a fast 5km before but who can run 20-30 minutes continuously.
The majority of the sessions are runs, but you can replace with cardiovascular cross training using a bike, rowing machine, swimming or elliptical trainer. You might see cross training included in the plan to – these are labelled as ‘XT’. Take ownership of the plan and adapt it to suit your situation, background and needs.
If you need to swap days try not to do two runs harder than 7/10 effort on back to back days.
It’s fine to add more running but always remember you need to recover well to progress and you are better to do a little less than too much.
If you are tired, sore, have a cold or are worried about a niggle stop, rest and if necessary speak to a physio or medical expert.
Only start on this training plan if you feel confident in your health and we always recommend undergoing a medical check up with a professional before undertaking any running training plan.
Effort Level 0-10 scale using rate of perceived exertion (RPE)
Week One
Monday
Rest
Tuesday
20 min easy run at 2-3 effort
Wednesday
Rest
Thursday
Warm up: 10 min easy run at 2-3 effort then Main Session: 4 sets of 4 minutes at 6-7 effort with 90-120s brisk walk recovery. Finish with a cool down: 5-10 min easy run at 2-3 effort
Friday
Rest
Saturday
Rest or 20 min easy run or XT at 2-3 effort
Sunday
30-40 min easy run at 3-4 effort with short brisk walk breaks if needed
Week Two
Monday
Rest
Tuesday
20-30 min easy run at 2-3 effort
Wednesday
Rest
Thursday
Warm up: 10 min easy run at 2-3 effort then Main Session: 3 sets of 5 minutes at 6-7 effort with 90-120s brisk walk recovery. Finish with a cool down: 5-10 min easy run at 2-3 effort
Friday
Rest
Saturday
Rest or 20 min easy run or XT at 2-3 effort
Sunday
30-40 min easy run at 3-4 effort with short brisk walk breaks if needed
Week Three
Monday
Rest
Tuesday
30 min easy run at 2-3 effort
Wednesday
Rest
Thursday
Warm up: 10 min easy run at 2-3 effort then Main Session: 4 sets of 5 minutes at 6-7 effort with 90-120s brisk walk recovery. Finish with a cool down: 5-10 min easy run at 2-3 effort
Friday
Rest
Saturday
Rest or 30 min easy run or XT at 2-3 effort
Sunday
40 min easy run at 3-4 effort with short brisk walk breaks if needed
Week Four
Monday
Rest
Tuesday
20-30 min easy run at 2-3 effort
Wednesday
Rest
Thursday
30 min easy run at 2-3 effort
Friday
Rest
Saturday
2km time trial, or Rest if tired
Sunday
30 min easy run at 2-3 effort
Week Five
Monday
Rest
Tuesday
30 min run broken up as: 10 mins easy at 2-3, 10 mins steady at 4-5, 10 mins at controlled discomfort of 6-7 effort
Wednesday
Rest
Thursday
Warm up: 10 min easy run at 2-3 effort then Main Session: 6-8 sets of 90 secs at 8-9 effort with 90s rest or jog recovery. Finish with a cool down: 5-10 min easy run at 2-3 effort
Friday
Rest
Saturday
Rest or 30 min easy run or XT at 2-3 effort
Sunday
40-50 min easy run at 3-4 effort with short brisk walk breaks if needed
Week Six
Monday
Rest
Tuesday
30-40 min easy run at 2-3 effort
Wednesday
Rest
Thursday
Warm up: 10 min easy run at 2-3 effort then Main Session: 5 mins, 4 mins, 3 mins, 2 mins, 1 min with 120 secs recovery. Work between 6 & 8-9 effort. Aim to get faster as you go through. Finish with a cool down: 5-10 min easy run at 2-3 effort
Friday
Rest
Saturday
Rest or 30-40 min easy run or XT at 2-3 effort
Sunday
50-60 min easy run at 3-4 effort with short brisk walk breaks if needed
Week Seven
Monday
Rest
Tuesday
30 min run broken up as: 10 mins easy at 2-3, 10 mins steady at 4-5, 10 mins at controlled discomfort of 6-7 effort
Wednesday
Rest
Thursday
Warm up: 10 min easy run at 2-3 effort then Main Session: 5 sets of 3 minutes at 8-9 effort with 120s rest or jog recovery. Finish with a cool down: 5-10 min easy run at 2-3 effort
Friday
Rest
Saturday
Rest or 30 min easy run or XT at 2-3 effort
Sunday
40-50 min easy run at 3-4 effort with short brisk walk breaks if needed
Week Eight
Monday
Rest
Tuesday
Warm up: 10 min easy run at 2-3 effort then Main Session: 6 x 40s fast at 9 effort with 60-70s jog recovery. Finish with a cool down: 5-10 min easy run at 2-3 effort
