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Running, 5K training programme

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This programme aims to guide you through 12 weeks training to complete your first 5k race comfortably. It is not designed to increase your speed or to prepare you to run a fast race. Before you start the training programme, you should be able to run continuously for 20 minutes. If you have never run before, you should start with the beginners running programme.

When you are running you should be able to maintain a conversation, talking in complete sentences. If you are too out of breath to do this, decrease the pace you are running at. If you run too quickly, you may be unable to finish the training session.

Download the 5K Training Programme PDF

About the programme

Rest is an essential part to any running programme. Your fitness and strength do not improve whilst you are running. The improvements are made while your body is recovering during rest periods. On rest days, you choose to take part in other activities or take a day of complete rest from exercise.

You will need to pre plan and measure your routes to ensure that you are running the correct distance each time.

Warming up and cooling down

Before each session you should walk briskly or jog for 5 to 10 minutes to warm up your muscles, raise your heart rate and get your body ready for exercise.

At the end of each session you should walk briskly or jog, gradually slowing down for 5 to 10 minutes to help your body to cool down gently and your heart beat to slow down. This should be followed by stretches to help your recovery, prevent injury and soreness the next day.

Download the 5K Training Programme PDF


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