8 Week 5k Training Plan

This 8 week 5k training plan includes a variation of running, walking and rest to allow you to safely and gradually build your running fitness without too much strain on the body increasing your risk of injury.

The plan consists of 3 sessions a week. We recommend having a rest day or including some form of cross training (cycling, swimming, strength or walking) between sessions so not to overload the body.

*If you are new to running we would advise you to start with regular walking for at least 30 minute to 1 hour before looking to take on a 5k training plan. As you get fitter, slowly try to build your walks up to run-walking or gentle jogging, until you can run for roughly 30 minutes.

 

 

Week One

Session 1 – Workout Time: 20 minutes

A 5-minute brisk walk followed by a 30-second jog and a 90-second walk. Repeat 5 times.

Session 2 – Workout Time: 20 A minutes

A 5-minute brisk walk, followed by 30-second jog, and one-minute walk. Repeat 6 times.

Session 3 – Workout Time: 30 A minutes

A 5-minute brisk walk, followed by 30-second jog, and one-minute walk.  Repeat 8 times.

Week Two

Session 1 – Workout Time: 2o minutes

A 5-minute brisk walk, followed by one-minute jog, one-minute walk.  Repeat 8 times.

Session 2 – Workout Time: 20 minutes

A 5-minute brisk walk, followed by one-minute jog, 30-second walk.  Repeat 10 times.

Session 3 – Workout Time: 30 minutes

A 5-minute brisk walk, followed by one-minute jog, 30 seconds walk.  Repeat 15 times.

Week Three

Session 1 – Workout Time: 25 minutes

A 5-minute brisk walk, followed by two-minute jog, a one-minute walk. Repeat 7 times.

Session 2 – Workout Time: 25 minutes

A 5-minute brisk walk, followed by two minutes’ jog, 30 seconds walk.  Repeat 8 times.

Session 3 – Workout Time: 30 minutes

A 5-minute brisk walk, followed by three-minute jog, a one-minute walk. Repeat 7 times.

Week Four

Session 1 – Workout Time: 30 minutes

A 5-minute brisk walk, followed by three-minute jog, a one-minute walk. Repeat 7 times.

Session 2 – Workout Time: 30 minutes

A 5-minute brisk walk, followed by four-minute jog, a one-minute walk.  Repeat 5 times.

Session 3 – Workout Time: 30 minutes

A 5-minute brisk walk, followed by four-minute jog, 30 seconds walk. Repeat 5 times.

Week Five

Session 1 – Workout Time: 20 minutes

A 5-minute brisk walk, followed by six-minute jog, one-minute walk.  Repeat 3 times.

Session 2 – Workout Time: 25 minutes

A 5-minute brisk walk, followed by seven minutes’ jog, one-minute walk.  Repeat 3 times.

Session 3 – Workout Time: 25 minutes

A 5-minute brisk walk, followed by seven minutes’ jog, 30 seconds walk. Repeat 3 times.

Week Six

Session 1 – Workout Time: 35 minutes

A 5-minute brisk walk, followed by 10 minutes’ jog, one-minute walk.  Repeat 3 times.

Session 2 – Workout Time: 30 minutes

A 5-minute brisk walk, followed by 10 minutes’ jog, 30 seconds walk. Repeat 3 times.

Session 3 – Workout Time: 35 minutes

A 5-minute brisk walk, 15 minutes’ jog, two minutes walk. Repeat 2 times.

Week Seven

Session 1 – Workout Time: 40 minutes

Brisk walk for 5-minute, followed by 20 minutes’ jog, walk for five minutes, jog for 15 minutes. Repeat 2 times.

Session 2 – Workout Time: 30 minutes

A 5-minute brisk walk, followed by 15-minute jog, walk for five minutes, jog for 15 minutes. Repeat 2 times.

Session 3 – Workout Time: 45 minutes

5-minute brisk walk, followed by 20-minute jog, walk for five minutes, jog for 20 minutes.

Week Eight

Session 1 – Workout Time: 50 minute

A 5-minute brisk walk, followed by 15 minutes’ jog, walk for two minutes, jog for 10 minutes, walk for one minute, jog for 15 minutes.

Session 2 – Workout Time: 40 minutes

A 5-minute brisk walk, jog for 25 minutes, walk for five minutes, jog for 15 minutes.

Session 3 – Workout Time:

Run 5K—30 to 40 minutes’ jog at a slow and conversational pace.