close

Expert Advice: The beginner’s guide to running 5k

-Apr 18, Hannah Hargrave, Fitness -

How to run your first 5K
If the London marathon has inspired you to take up running you could check out this guide to completing your first 5k.

 

This month thousands of men and women will gather to run the gruelling London marathon. And thousands more will watch the 26.2 mile race from the sidelines or from the comfort of their arm chair.

The epic event will no doubt inspire people to tie up their trainers and give running a go, so we’ve spoken to Fit4mum’s Melissa Lorch whose given us the low down on how to build up to your first 5k.

Whether you’re already fit, but running’s not your thing, or you’re a complete beginner who is motivated to pound the pavement, this 9-week programme can work for you.

How to complete your first 5km run

 

“The one thing so many people do when they start out running is go out to fast and then get put off” says Melissa.

“This beginners programme works because you’ll progress steadily from walking and running intervals to running 5k in 9 weeks.

“There shouldn’t be any injuries, breathing problems. Expect lots of fun and motivation to keep reaching for your goal.”

 

Your eight week training guide

 

Week 1

Walk 1 minute, run 1 minute (x 5)

Walk 1 minute, run 2 minutes (x 3)

Walk 1 minutes, run 1 minute (x 2)

Walk 1 minute (x 1)

TOTAL: 24 MINUTES

Week 2 

Walk 1 minute, run 2 minutes (x 4)

Walk 1 minutes, run 3 minute (x 4)

TOTAL : 28 MINUTES

Week 3

Walk 1 minute, run 2 minutes (x 4)

Walk 1 minute, run 4 minutes (x 4)

TOTAL: 32 MINUTES

Week 4

Walk 1 minute, run 3 minutes (x 3)

Walk 1 minute, run 4 minutes (x 5)

TOTAL: 37 MINUTES

Week 5

Walk 1 minute, run 5 mins (x 5)

Walk 1 minute, run 6 minutes (x 1)

Walk 1 minute 

TOTAL: 38 MINUTES

Week 6

Walk 1 minute, run 6 minutes (x 2)

Walk 1 minute, run 7 minutes (x 3)

TOTAL: 38 MINUTES

Week 7

Walk 1 minute, run 7 minutes (x 2)

Walk 1 minute, run 8 minutes (x 2)

Walk 1 minute, run 4 minutes 

TOTAL: 39 MINUTES

Week 8

Walk 1 minutes, run 9 minutes (x1)

Walk 1 minute, run 10 minutes (x2)

TOTAL: 32 MINUTES

Week 9

Walk 1 minutes, run 15 minutes (x2)

TOTAL: 32 MINUTES

 

We’d love to hear your stories. If you’re training for a marathon or are planning to start running from scratch let us know about your wellness journey. It all starts with a single step.

Did you enjoy this article? For other fitness inspiration you might like no equipment needed full body workout or find out how to exercise your way to a healthy heart.

Enjoy 15% off your first order

- SIGN UP TO OUR WEEKLY NEWSLETTER -

Contact us

We’re here to help you on your journey to enhanced beauty
and better living. We look forward to hearing from you!

Any questions? Call us on 0800-652-8678 or email help.uk@lumitylife.com