5k - 8 week Beginners Training Plan

This plan is suitable for you in you have done little or no exercise and would like to start some running.

 

Mon  Tue Wed Thurs Fri Sat Sun
Week 1 Rest Walk 5mins, (run for 1min ,walk for 3mins) x 5, walk 5mins Rest Walk 5mins, (run for 2mins, walk for 2mins) x 4, walk 5mins Rest Rest Walk 5mins, (run for 2mins, walk for 2mins) x 4, walk 5mins
Week 2 Rest Walk 5mins, (run for 3mins, walk for 3mins) x 5, walk 5mins Rest Walk 5mins, (run for 4mins, walk for 2mins) x 4, walk 5mins Rest Rest Walk 5mins, (run for 5mins, walk for 2mins) x 4, walk 5mins
Week 3 Rest Walk 5mins, (run for 6mins, walk for 3mins) x 4, walk 5mins Rest Walk 5mins, (run for 2mins, walk for 2mins) x 8, walk 5mins Rest Rest Walk 5mins, (run for 8mins, walk for 2mins) x 3, walk 5mins
Week 4 Rest Walk 5mins, (run for 6mins, walk for 2mins) x 5, walk 5mins Rest Walk 5mins, (run for 5mins, walk for 2mins) x 5, walk 5mins Rest Rest Walk 10 mins, (run for 10mins, walk for 4mins) x 2, walk 10mins
Week 5 Rest Walk 5mins, (run for 8mins, walk for 2mins) x 4, walk 5mins Rest Walk 5mins, (run for 5mins, walk for 2mins) x 5, walk 5mins Rest Rest Walk 10 mins, (run for 14mins, walk for 4mins) x 2, walk 10mins
Week 6 Rest Walk 5mins, (run for 6mins, walk for 3mins) x 4, walk 5mins Rest Walk 5mins, (run for 5mins, walk for 2mins) x 5, walk 5mins Rest Rest Walk 10 mins, (run for 18mins, walk for 3mins) x 2, walk 10mins
Week 7 Rest Walk 5mins,(run for 6mins, walk for 3mins) x 4, walk 5mins Rest Walk 5mins, (run for 6mins, walk for 1mins) x 5, walk 5mins Rest Rest Walk 10 mins, (run for 25mins, walk for 2mins) x2, walk 10mins
Week 8 Rest Walk 5mins, run 15mins, walk 5mins Rest Walk 5mins, run 10mins easy, walk 5mins Rest Supernova 5K Well deserved rest!