Do you want to run your first 5k, but you’re not sure where to start? Or have you already tried a beginners running plan and found it too hard and had to stop?

 

This free plan will take you from being a complete beginner to running a 5k in 12 weeks using a gradual approach starting with run/walk intervals and progressing to continuous running. 

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Who is it for?

• Anyone who is new to running and has done no or very little exercise in the past

• People who are returning to running after a long break

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What do you get?

• 12 week 0-5k plan (PDF)

• Post run stretching guide

• Simple core workout

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Why choose this plan?

1. There is a good reason why the plan is 12 weeks. During the first 6 weeks you'll very gradually increase the amount of time you’re running to allow your body to adapt. There are no big jumps between weeks and as the weeks progress you’ll still have some shorter recovery runs. 

2. You’ll receive a guide to post run stretches, as well as a simple core workout you can do at home to keep your body strong and help reduce your risk of injury.