5K training plan
The start for every beginner..

Starting with running sounds easy and can be easy, if you have the right 5K training plan and guidance. Finding the right training plan can be difficult, specially as your new to the whole running scene. And if you found a training plan, how will you memories and track the time to change your pace?

Run Trainer has a build in 5K training plan for beginners and help you during your training with the voice guidance. Listen to your own music (own playlist, Spotify or Apple Music) and get feedback when to change pace. In 10 weeks time you will be able to run for at least 5K straight without taking a break.

How does the 5K training plan look like? To give you a head start, this will be your first week:

Lesson 1:
Your first steps outside..

As you can see, the first lesson of the 5K training plan starts by ‘run for 30 seconds’ and ‘walking for 1 minute’ a couple of times.

  • 4x run 30 seconds
  • 3x walk 1 minute
  • 1x walk 2 minutes

5K Training Plan, Lesson 1:
Repeat 3 times – 25:30 minutes total

  • Run 30 seconds
  • Walk 1 minute
  • Run 30 seconds
  • Walk 1 minute
  • Run 30 seconds
  • Walk 1 minute
  • Run 30 seconds
  • Walk 2 minutes

What means run?

Throughout the complete plan you will be running and walking. Running means you run a pace that you can keep up for a certain time. This doesn’t mean you need to sprint your top speed as you won’t be able to keep this up all training! So again, running means finding a pace that you can keep up.

Why you need to walk?

In the start of the training plan you won’t have much stamina. To grow stamina you need to train it. We do this by changing your pace by running and giving a walk break. Doing this over and over for # helps you a lot.

Lesson 2:
Let’s make it a bit more difficult, shall we?

Great, you know now what running means and why your taking short breaks. To build up that stamina a bit more we will stretch the length of your running for 15 seconds. And remember: Don’t run to fast as you want to keep your pace up for the entire training!

  • 5x run 45 seconds
  • 4x walk 75 seconds
  • 1x walk 2 minutes

5K Training Plan, Lesson 2:
Repeat 2 times – 19:30 minutes total

  • Run 45 seconds
  • Walk 75 seconds
  • Run 45 seconds
  • Walk 75 seconds
  • Run 45 seconds
  • Walk 75 seconds
  • Run 45 seconds
  • Walk 75 seconds
  • Run 45 seconds
  • Walk 2 minutes

Lesson 3:
1 minute of running, nice!

See what your doing here? You are doubling the length of running of the first lesson! You will be amazed after this training how you kept up. You finished your first week of the 5K training plan and are ready to start the next week.

  • 10x run 1 minute
  • 10x walk 1 minute

5K Training Plan, Lesson 3:
Repeat 2 times – 20:00 minutes total

  • Run 1 minute
  • Walk 1 minute
  • Run 1 minute
  • Walk 1 minute
  • Run 1 minute
  • Walk 1 minute
  • Run 1 minute
  • Walk 1 minute
  • Run 1 minute
  • Walk 1 minute

It’s that easy to start running.

As you can see, the 5K training plan isn’t hard to start! Curious about the rest of the training plan?
Start running with Run Trainer, download the app for iOS or Android and follow the 5K training plan.

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