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Beginners 5K Training Plan And Tips To Crush It In Just 6 Weeks

Posted on: by Women's Health
Woman using a 5km training plan to get race ready

Get fit and burn fat with this training plan for beginners

If the idea of entering an actual race is super-daunting, starting with a five-kay is a good way to get your confidence up.

For starters, five-kays sounds way more achievable than 10, plus five-kays attract the fun-running crowd, so there’s a lovely sense of camaraderie without the pressure of achieving a PB.

READ MORE: 7 Simple Ways To Lace Up And Become A Runner

This plan, designed by fitness guru Amy Dixon, will help you build from a walk to running 30 minutes without stopping. Do all walking and running at an intensity level that feels challenging, but comfortable. Feel free to switch the rest day, but make sure you have one full rest day each week. And don’t forget to stretch.

READ MORE: 5 Newbie Running Mistakes You’re Probably Making

Download the printable training guide, here.

5km training guide

Looking for extra training tips? Here are three hacks that’ll help you ace your first 5km race, plus five weird tips that’ll help you score a PB

Got something to say?

  • Mignon van Zyl

    Hi there. I’m a little confused with the Couch to 5km plan. The first day, for example, says: “Walk 10 minutes. Alternate running one minute and walking one minute for a total of six minutes. Walk four minutes.” Does that mean you walk 10 minutes in total or 20 minutes in total? Please could you clarify? Can’t wait to get fit again, this plan seems totally doable!