5-10km Beginner Running Program

20-Week Beginner 5-10 km Run Program

This comprehensive 20-week run program is designed for beginners aiming to build endurance, improve running speed, and prepare for a 5 km or 10 km race. Whether you're new to running or have some experience, this program will help you gradually increase your distance and pace while ensuring you stay injury-free and improve your overall fitness.

The program is structured with 3 running sessions per week, each focusing on different aspects of running, including long runs, interval training, and recovery runs. You’ll gradually build up your endurance and speed with carefully planned increases in both volume and intensity.

Additionally, this program includes a focus on mobility and flexibility, with mobility work suggested 2-4 times a week to improve joint movement, flexibility, and overall recovery. The goal is to make sure your body is ready for the demands of running, from your hips and calves to your shoulders and back.

To complement your training, this PDF also includes valuable tips on running technique and breathing strategies. You’ll learn how to maintain proper posture, optimise your breathing, and use efficient strides—all of which will help you run with more ease and less fatigue.

By the end of the 20 weeks, you’ll have the confidence and endurance needed to run a 5 km or 10 km race, with improved running form and breathing techniques that will serve you well beyond this program.