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1 Prospect Court
The Broadway
Farnham Common
Bucks SL2 3QQ
01753 647339
info@apex-sports.co.uk
1 Prospect Court, The Broadway, Farnham Common, Bucks SL2 3QQ - Telephone: 01753 647339

5k Training Program in 6 weeks for absolute beginners

Do consult your doctor before beginning any fitness program.

Life can generally get in the way of following a program like this to the absolute minute. If you're unable to follow it exactly, work each session into your week as & when you can. Try to have at least one rest day between each session allowing the body to adapt without over-stressing it.

Following this type of program prevents you from tearing off doing too much too quickly, a ploy which often cuts short many people's attempts at beginning to run.  Injuries and discouragement often prevails. The plan is to build things up slowly with a combination of walking/running.  The time spent walking will decrease throughout the program once the body adapts and strengthens to run that bit more.  

If you feel you're not progressing as you like, re-do the previous week. Rather this than struggle on through the next week if you're not ready for it. Everyone's different and a lot will start a program like this all coming from varying degrees of fitness backgrounds. Therefore, one of the most important things is to listen to your body. If you feel the need to rest an extra day (or more) due to fatigue or a niggle, DO IT!  

On the other hand, don't get too impatient and skip a week if you feel you're progressing nicely (or too nicely!). Hold yourself back! Try to stick with this.

There shouldn't be any need to rush this, you WILL get fitter if you stick to this program, bear with it and you will reap the rewards. After this, who knows?! Even if you're not planning to 'race' a 5k at the end of this, you can use it to get yourself started and hopefully maintain the running for weight loss purposes, fitness or just general enjoyment (there is a lot of enjoyment in running! You may not think this just yet!). This can be the springboard to running further in the future.

Don't worry about how fast you're going or need to go. Just run as easily as you need to, enough to get your heart rate up without going too fast that you cannot sustain the necessary running time in the session. Running faster (if you desire) can come later once the body is fitter and bones are stronger. For now, focus on gradually building up the time and distances. The guideline is Conversational Running; if you feel you could carry out a conversation while running, you're not running too fast so this is good. Hooking up with friends to begin a program like this should assist with motivation and you can check your Conversational Running the whole time! 

Have a little walk before beginning each session to warm yourself up. Don't get too preoccupied with stretching beforehand; a stretch afterwards may be more beneficial (again, see the Tips for Beginners article with stretches).

Feel free to contact us in the shop if you have ANY queries about this program, running in general, footwear, etc.  See Tips for Beginner Runners article in this Articles section for extra tips about running in general.

Above all, Enjoy the experience! The training shouldn't be a chore. It may feel a bit like that to start with, but as you get fitter the enjoyment level should increase. Let us know how you find the program has worked for you.

Week 1
MondayRun 1 min, walk 2 min - 6 times
TuesdayRest
WednesdayRun 2 mins, walk 4 mins - 5 times
ThursdayRest
FridayRest
SaturdayRun 2 mins, walk 3 mins - 6 times
SundayRest
Week 2
MondayRun 3 mins, walk 3 mins - 4 times
TuesdayRest
WednesdayRun 3 mins, walk 3 mins - 4 times
ThursdayRest
FridayRest
SaturdayRun 5 mins, walk 3 mins - 3 times
SundayRest
Week 3
MondayRun 6 mins, walk 2 mins - 3 times
TuesdayRest
WednesdayRun 7 mins, walk 2 mins - 3 times
ThursdayRest
FridayRest
SaturdayRun 8 mins, walk 2 mins - 3 times
SundayRest
Week 4
MondayRun 8 mins, walk 2 mins - 3 times
TuesdayRest
WednesdayRun 10 mins, walk 2 mins - twice, then run for 5 mins
ThursdayRest
FridayRest
SaturdayRun 8 mins, walk 2 mins - 3 times
SundayRest
Week 5
MondayRun 10 mins, walk 1 min - 3 times
TuesdayRest
WednesdayRun 12 mins, walk 2 mins - twice, then run 5 mins
ThursdayRest
FridayRest
SaturdayRun 8 mins, walk 2 mins - 3 times
SundayRest
Week 6
MondayRun 15 mins, walk 1 min - Twice
TuesdayRest
WednesdayRun 8 mins, walk 2 mins - 3 times
ThursdayRest
FridayRest
SaturdayRest
SundayRace! 

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