Your first 5K: an eight-week plan

Before you start

All you need is a pair of running shoes and three free half-hours a week.

Weeks 1–2

Alternate two minutes of easy running with two minutes of walking, for 20 minutes.

Weeks 3–5

Build the running intervals to five, then eight minutes, keeping the effort conversational.

Weeks 6–8

Run continuously for 20, then 25, then 30 minutes. Your first 5K fixture on the calendar is the reward.

Tip: choose a beginner-friendly event — filter the calendar by Beginner friendly to find one near you.