Your First 5K, Around Work

A beginner walk-to-run plan that fits alongside your job — and your strength training.

What's inside:

• 9-week walk-to-run plan, 3 runs a week

• Weekly schedules that combine running and strength

• Pace, simple running form and post-run stretches

• Tips for dark mornings, weather and motivation

• Run log and first-5K record

9-page PDF · instant download

Part of the Simply Onward series — practical guides for busy people. General fitness information for healthy adults, not medical advice.