5K Running Guide

This plan is for new runners ready to complete their first 5K. It adopts a run/walk approach allowing you to progress at a good pace. It's ideal if you have basic gym experience with squats, lunges, and chest presses.

What’s Included?

• 2 Main Runs Per Week: An easy run to build endurance and a speed run to boost performance, plus an optional long run.
• 1 Full-Body Gym Session: Focused on strength and stability, with an optional second session for extra progression.
• Gradual Progression: Weekly increases in running duration, intensity, and gym work to help you improve steadily.

In 8 weeks, you’ll develop the endurance and strength to complete your first 5K.