Learn to run 5 km
If you’ve never run before or want to start running systematically, this 10-week running program is perfect for you. The program starts gently and builds gradually so you can safely go from zero to 5 km without injury or overexertion.
Who is this running program for?
This program is designed for beginners who want to go from being able to walk or jog short distances to being able to run 5 km in a row. It requires no prior experience and all you need is a good pair of running shoes.
Running program week by week
The program consists of three weekly training sessions, where running and walking are combined to strengthen your endurance.
Week 1
- Training 1: Run 2 min, walk 3 min. Repeat x4
- Training 2: Run 2 min, walk 3 min. Repeat x4
- Training 3: Run 3 min, walk 2 min. Repeat x3
Week 2
- Training 1: Run 3 min, walk 2 min. Repeat x3
- Training 2: Run 3 min, walk 2 min. Repeat x3
- Training 3: Run 4 min, walk 2 min. Repeat x3
Week 3
- Training 1: Run 4 min, walk 2 min. Repeat x3
- Training 2: Run 5 min, walk 2 min. Repeat x3
- Training 3: Run 5 min, walk 1.5 min. Repeat x3
Week 4
- Training 1: Run 5 min, walk 1.5 min. Repeat x3
- Training 2: Run 6 min, walk 1.5 min. Repeat x3
- Training 3: Run 6 min, walk 1 min. Repeat x3
Week 5
- Training 1: Run 7 min, walk 1 min. Repeat x3
- Training 2: Run 8 min, walk 1 min. Repeat x3
- Training 3: Run 10 min, walk 1 min. Repeat x2
Week 6
- Training 1: Run 10 min, walk 1 min. Repeat x2
- Training 2: Run 10 min, walk 1 min. Repeat x2
- Training 3: Run 7 min, walk 2 min. Repeat x3
Week 7
- Training 1: Run 10 min, walk 1 min. Repeat x2
- Training 2: Run 15 min, walk 1 min. Repeat x2
- Training 3: Run for 20 minutes straight
Week 8
- Training 1: Run for 20 minutes straight
- Training 2: Run for 25 minutes straight
- Training 3: Run for 30 minutes straight
Week 9
- Training 1: Run for 30 minutes straight
- Training 2: Run 35 minutes straight
- Training 3: Run 40 minutes straight
Week 10
- Training 1: Run 40 minutes straight
- Training 2: Run 5 km without stopping (virtual test run)
- Training 3: Celebrate your success and set new goals!
FAQ – Frequently Asked Questions
How many calories do you burn in 5 km?
It depends on your body weight and pace, but a 70 kg person typically burns around 350-400 calories on a 5 km run. Read more about calorie consumption when running here.
Can I repeat a week if I don’t feel ready to move on?
Yes, if you feel pressured or can’t complete a week’s training, repeat it before moving on.
What happens if I miss a workout?
It’s not a problem to miss a single workout, but try to avoid missing too many in a row, as continuity is important.
What should I do after completing the program?
If you want to continue your development, you can try a 10 km running program in 12 weeks or 10 km in 8 weeks.