Join Tribesports today – it's free!

Tribesports is the home of sportspeople and sports challenges.
Join the fun and start sharing your sports activities with people like you.

20120329173631-innovation%20sports%20tribe

Guide posted by Innovation Sports . in Run your first 5k

Running your first 5k? - The Innovation Sports training plan

This 5K training program is to help those of you who are completely new to running take up the challenge of a 5K (3.1 miles). Don’t worry, we’ll start from the very beginning to help you build up progressively. 

The Innovation Sports team together with Tribesports.com have created a training schedule to help you prepare for your big day.  We have given you a good time frame to get ready and scheduled in a 9 week plan.

The training assumes you are a complete beginner. 

Some tips to remember are: 

- Always ease your way into your run with an easy jog for 5-10 minutes and finish off with a fast walk or light jog. 

- Cross Training (CT) is a great way to compliment your rest day 

- Try to improve your diet, implementing carbohydrates and protein. 

- Please remember rest is just as important as training so USE your rest days! 

- Find a good pair of trainers that support your feet. Find a recommended running shop and they will put you in the right direction. 

- Work a good stretch routine into your running week. Your muscles will feel the benefit. 

- Resistance (weight) training will really help your running. Speak to a good Fitness trainer for some advice. 

For the first 3 weeks, we will have you running and walking for specific time frames 3 times per week.

Week 1

Day 1 -  Run 2 minutes/walk 1 minute X 5 

Day 2 - REST 

Day 3 - Run 2 minutes/walk 1 minute x 7 

Day 4 - 20 mins Fast walk  

Day 5 - Run 2 minutes/walk 1 minute x 10 

Day 6 - REST 

Day 7 - REST 

Week 2

Day 1 - Run 3 minutes/walk 1 minute X 4 

Day 2 - REST 

Day 3 - Run 3 minutes/walk 1 minute x 5 

Day 4 - 25 mins Fast walk Day 5 – Run 4 minutes/walk 1 minute x 5 

Day 5 - Run 3 minutes/walk 1 minute x 5 

Day 6 - REST 

Day 7 - 30 minute walk 

Week 3

Day 1 – Run 4 minutes/walk 1 minute X 4 

Day 2 -  REST 

Day 3 – Run 4 minutes/walk 1 minute x 5 

Day 4 – 30 mins Fast walk or cross training (CT) - (Swim/cross trainer/bike) 

Day 5 – Run 5 minutes/walk 1 minute x 4 

Day 6 – REST 

Day 7 – 30 minute walk 

Week 4

Day 1 – Run 6 minutes/walk 1 minute X 4 

Day 2 - REST 

Day 3 – Run 6 minutes/walk 1 minute x 5 

Day 4 – 30 mins Fast walk or cross training (CT) - (Swim/cross trainer/bike) 

Day 5 – Run 7 minutes/walk 1 minute x 4 

Day 6 – REST 

Day 7 -  30 minutes walk 

Week 5

Day 1 – Run 7 minutes/walk 1 minute X 4 

Day 2 - REST 

Day 3 – Run 7 minutes/walk 1 minute x 5 

Day 4 – 30 mins Fast walk or cross training (CT) - (Swim/cross trainer/bike) 

Day 5 – Run 8 minutes/walk 1 minute x 4 

Day 6 – REST 

Day 7 – 30 minute walk 

Week 6

Day 1 – Run 8 minutes/walk 1 minute X 4 

Day 2 - REST 

Day 3 – Run 9 minutes/walk 1 minute x 3 

Day 4 – 30 mins CT (Swim/cross trainer/bike) 

Day 5 – Run 10 minutes/walk 1 minute x 3 

Day 6 – REST 

Day 7 – 30 minute walk

Week 7

Day 1 – Run 12 minutes/walk 1 minute X 3 

Day 2 - REST 

Day 3 – Run 14 minutes/walk 1 minute x 2 

Day 4 – 30 mins CT (Swim/cross trainer/bike) 

Day 5 – Run 15 minutes/walk 1 minute x 2 

Day 6 – REST 

Day 7 – 30 mins CT 

Week 8

Day 1 – Run 15 minutes/walk 1 minute + 10 mins run 

Day 2 - REST 

Day 3 – Run 16 minutes/walk 1 minute + 11 mins run 

Day 4 – 30 mins CT (Swim/cross trainer/bike) 

Day 5 – Run 18 minutes/walk 1 minute + 10 mins run 

Day 6 – REST 

Day 7 – 30 mins CT 

Week 9

Day 1 – Run 20 minutes/walk 1 minute + 5 mins run 

Day 2 - REST 

Day 3 – Run 22 minutes/walk 1 minute + 5 mins run 

Day 4 – 30 mins CT (Swim/cross trainer/bike) 

Day 5 – Run 24 minutes + 5mins run 

Day 6 – REST 

Day 7 – 30 mins CT 

Week 10

Day 1 – Run 26 minutes 

Day 2 - REST 

Day 3 – Run 28 minutes 

Day 4 – 30 mins CT (Swim/cross trainer/bike) 

Day 5 – Run 30 minutes  

Day 6 – REST 

Day 7 – 30 mins CT 

Week 11 – RACE WEEK

Day 1 – Run 25 mins 

Day 2 – 30 mins CT 

Day 3 – Run 20 mins 

Day 4 – REST 

Day 5 – Light Jog  

Day 6 – REST 

Day 7 – RACE DAY 

Remember to get increase your carbohydrate intake during the week and get a good night’s sleep. Most importanlty, enjoy the Race!

20120329173631-innovation%20sports%20tribe

Responses (25)

Hi. A beginner & this is just what i am looking for...thank you! I keep putting it off as i don't know where to start, but i have no excuse now. 

Day 1 is now tomorrow :)

Emma E responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

will try it

Henry S responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

Great to hear Henry!! ;)  Keep pushing youself

Innovation Sports . responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

Right, fantastic! I've been trying to get into running. Started and I was doing quite well, got to 5 miles without stopping but then I injured my knee and have done no running since. My knee is now fine but I've lost my mojo. Now with your your programme I hope this will give me the push I need and stop making excuses as to not make my first step. Thanks :)

Beckie L responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

Hi Beckie, just gradually build up... You'll soon get the running mojo back, just take it easy and it will come ;)

Innovation Sports . responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

Hello Scholars:

My name is Jeannie Oliver and I am in training for two half marathons.... Of course, my organization, "Women without Walls International Ministry" is looking forward to help St. Jude to raise $500.00 to help our children to fight cancer and the fundraiser is part of the marathon as well.

Jeannie O responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

This is exactly what I was looking for ... Thanks.

I started some light jogging at my gym (5 minutes) and it nearly killed me, so bought some light weight minimalist trainers that really hepled ... ran for 15 minutes 2 days later again in the gym ... then went to take it out onto the streets and completely froze ... not suer if it was because I didn't have a set pace or what, but I barely made half a mile before I tied up ... and that put mr off.  However having seen your plan I feel that the structure may just work for me ... SO Tuesday will be day 1 for me ...

Will let you know how I get along ... and thanks again.

Saul D responded Comment

20130913175831-sauld

Well, that didn't go so well ... I did more or less the start of the programme on a treadmill, and got up to 15 minutes jogging ... then decided to hit the pavement ... I froze completely after less than a minute ... and yet when I went back on the treadmill all was fine ... I can only think that it is down to the running shoes I use ... I have New Balance MR00s which seem fine on the treadmill, but maybe not so good on the roads ??? Just keep trying I guess ...

Fedela C and Samantha L encouraged this.

You need to be a member of Tribesports to comment.

Join or sign in

this is quiet a difficult c25k schedule compared tot he iphone app. I couldn't run for 2 minutes on day 1 of week 1 when I started..I don't think I'd have been able to keep up with this schedule..but they are all good and all of them WILL work as long as you put the physical effort and commitment in.

Dipak G responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

hello. this is very difficult for me to need help with running. only 3 years ago i was running 5-8 miles every day. that is until i tore my pcl in my right knee. so... surgery it was. i had a complete pcl replacement done and now its been 2 years since surgery and im feeling the urge to get out there on the pavement again. theres nothing like running when you reach that point when those endorphines kick in. unless its been 2 years, youve gained 40 pounds, and have become the greatest couch potato to ever have inhabited the living room. yes, about a week ago i thought, im going to slip on my running shoes and ill start out at a very slow mile. lol. yeah, whatever. ok so i start walking and guess what, im already out of breath. im thinking you gotta be kiddin,right? not. so here i go... down our country road watching the snail beside me, yeah the kind with a shell, going faster than me. ok, that parts not true. but i was waddling slower than i walkand i think i was holding my breath because i could no longer gasp for air. i finally finished my mile, made it back up to the house and havent attempted to run since. yes, my pride was hurt, my eo was hurt, but more importantly, my body hurt. how was i ever going to get back to that fantastic feeling of a clear mind, feet hitting the pavement in front of me instead of behind me, and that euphoric feeling or runners high that i miss so much. well... tonight i saw your site and ive got butterflies in my stomach thinking about tomorrow and hitting the pavement with this goal sheet you have posted. i really want this bad and im so thrilled to have found you all. 

Diana C responded Comment

Male

Stick with it. I tore my ACL/PCL/MCL a few years ago. It takes a while for the grafts to strengthen. Midfoot running takes the stress off the knees and and shins. The best move for me was switching to Newton running shoes. Once you get used to it, the pain goes away.

Jen F encouraged this.

20130913160630-lizar

Just one mile after the other. good luck!!!

20130913225327-gracerunner

Try a running program like Podrunner or Couch to 5K, similar to the ones above...they give you a beep when to switch from walk to run, and increase or decrease the music each week to help build your cadence. My husband thought he could not be a runner due to putting on some pounds, but the program worked for him, and did for me, though I hated running. I recommend it to everyone! I wish everyone started running this way, it teaches you to breathe again and prepares your muscle groups. You can do it! I run in a loop in front of my house so that I have a safety net in case I have injuries when I'm first starting out, leaving some water in my mailbox. If you have run kids, that keeps you close to home, too, if you have a good road situation.

You need to be a member of Tribesports to comment.

Join or sign in

similar story to above, i was running easily doing 5k a time a year ago, and now i am a couch potato. have gained 30kg since then and am definately going to dust the cobwebs off my shoes and try this program.

 I have decided to print this off,hang it on the wall and tick off each day as it is completed. will keep you updated, what a great site to!

Curtis S responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

Hello. What other forms of cross training exercises can you suggest? I do not know how to swim and do not trust myself enough to bike. I do Pilates thrice a week.Will that help ?

Sarah B responded Comment

20110906143419-innovationsports

Hi Sarah, Swimming and bike are great, maybe bike in the gym if you dont feel safe on the roads...not the most exciting I know?! As long as you get the running in you will be fine...so keep it up! BTW, pilates is a great way to strengthen those core muscles, running will feel so much easier!

You need to be a member of Tribesports to comment.

Join or sign in

Thanks its great Guide, I pushed my self hard to achieve it I am at week 8 day 5 just in my 5th day of running , hope I achive rest fast too :-D

I gonna print this and gonna make my friends run to it :-D

Anil K responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

Hi I have been doing some 5 k runs for about 3 weeks now and finally managed to keep running without stopping but my breathing is all over the place. If I could master my breathing I feel like I could keep going. Any suggesyions

Darina M responded Comment

20130913225327-gracerunner

The training schedule above, or one similar, like Couch to 5K or Podrunner help develop your lungs. Even if you can run further, the training helps the muscles around your knees, feet, and your lungs develop without injury or pain. I wish every school would use this running plan of the crosstraining run-walk until people are ready to run. It keeps it fun, much more likely to stay injury free, and helps every body type enjoy running. If you have been running a while, you could start at week 4-5 of the nine week program. It will really level out your breathing, helping you recover.

Lori W encouraged this.

You need to be a member of Tribesports to comment.

Join or sign in

thanks for the guidelines.it will help a lot on my running activities.can you suggest any other form of cross training exercises?i don't knw how to swim.

Marivic D responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

Hi. Also, if you have a smartphone use free app (like RunKeeper) to enter the program to help you track your running. My favourite is RunKeeper for my virtual coach. It will tell you when it's time to run (fast), walk(steady), cool-down(slow), and warm-up (slow).

Also Nike+ Running app is great free app to give you your running/walking stats. But it does not have the virtual coach where you can customize your program unlike RunKeeper.

There are heaps of free apps usefull for tracking your fitness. Good Luck everyone.

Tinz C responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

 30 min 5 k last year(pretty slow a know ) am not much of a runner but av put on 2 stone since then (a stopped smoking) am gonna try this....any1 on the endomondo app add me....caroline f scotland x

Caroline F responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

Okay so I am not much of a runner, but I figure if I am going to do things like MudHero I had better start, this is a great way to start, thanks, DAY 1 TOMORROW!!!

Paula C responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

Have been tryin to complete 5k for a while now and have been having no luck. Started the c25k app a while back and have gotten nowhere fast with it. I did stop trying for about 2mths but I am itching now to get back into it and to persevere and succeed!! This guide looks good and I think if I incorporate this in with some of the c25k stuff I may just crack it eventually!!! Fingers crossed :)

Karen H responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

Forget about distance and concentrate on the lenght of time you spend running. Begin running about 10 minutes non stop and every couple of runs add another 1 or 2 minutes and before you know it you will be running 5K, it's all in the mind.

Peter G responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

Hi, this really seems like a nice programme. However this is to prepare for a race for those who have already built up a decent base. It defenitely isnt for beginners.

If one is just getting into running and wants to AVOID INJURY the performance needs to be built up very gradually.

Before me and my girlfriend started running (this monday :) I have been looking for a suitable programme. I found one 6 week plan for complete beginners that starts with 1min run/1.5min walk x 8 sets and takes you to 30 mins continuous run. At the moment it feels really easy to me as I already can ran for about 45 minutes on a treadmill. But I wanted to start all over again to improve my form and give some motivastion to my gf.

In the beginning it doesn't really matter how far or how fast you run all that matters is for how long time can you sustain continuous running. Dont rush into it train gradually :)

Gleb W responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

Seems like a great program! I'm doing the learn to run program through the running room and this one here seems to build more quickly! I did my first 5k yesterday in about 4 years and well lets just say it wasn't the best at all :S

Cassie H responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

this is just what I was looking for!:) I will start this program on Monday! thank you!

Murude E responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

Hi There, I like running but havent done so for coupe of years now..Just recently statred..actually 6th day today...I gratually build up to 20mins on tread mil so far. 2-3 mins light walk building up to 12-14mins of jogging around 7.4/5 treadmil speed. I am overweight with 5.11 height and about 112k weight. I start with treadmill and move over to cross trainer for 15-20 mins. Want to increase gradually to spend about 30 mins on both. What are your suggestions? When you say run 5 mins what approximate speed on treadmil you are refering to? Also I feel pain in my lower legs towards end of my jogging, any excercise to control this?

Fraz A responded Comment

You need to be a member of Tribesports to comment.

Join or sign in

You need to be a member of Tribesports to respond to this guide.

Join or sign in

Related guides

Loading