Free Shipping on Orders Over £50

Zero-To-Hero: Three-Week Beginner 5K Training Plan

Restore your fitness to its former glory with this short 5K training plan. Designed to get you running a 5k comfortably, with no rests.

Have you decided enough is enough and it's time you sorted your life out and got fit again? Then this three-week 5K training plan is here to help.

This plan is simple and assumes you have previous fitness experience but have been away from the gym for some time. It has been designed to get you running 5K, with no stopping, in a relatively short amount of time. The programme will take you through three weeks of training, starting off slow, with short runs and walks.

If you are finding it a little hard or easy, take a look at our other training programmes.

Week 1

Training
Monday

Rest

Tuesday
Run
Run 6 mins
Walk 2 min
Repeat 3 times
Wednesday
Rest
Thursday
Run
Run 8 mins
Walk 2 min
Repeat 3 times
Friday
Rest
Saturday
Rest
Sunday
Run
Run 10 mins
Walk 2 min
Repeat 2 times

 

 

Week 2

Training
Monday

Rest

Tuesday
Run
Run 9 mins
Walk 1 min
Repeat 3 times
Wednesday
Rest
Thursday
Run
Run 12 mins
Walk 2 mins
Repeat 2 times
Friday
Rest
Saturday
Rest
Sunday
Run
Run 8 mins
Walk 2 mins
Repeat 3 times

 

 

Week 3

Training
Monday

Rest

Tuesday
Run
Run 15 mins
Walk 1 min
Repeat twice
Wednesday
Rest
Thursday
Run
Run 8 mins
Walk 2 mins
Repeat 3 times
Friday
Rest
Saturday
Rest
Sunday
Run
Run 5K!