Week-by-week 0 to 5K training plan
Beginners 0-5k training plan to help you build your fitness levels
Start with 60 seconds of running interspersed with walk breaks. By combining running and walking you’ll not only use lots of different muscles but will also reduce your risk of injury.
- Begin each session with five minutes’ brisk walking.
- Run at a comfortable pace, and walk briskly.
- After each session, walk slowly for five minutes to cool down, then stretch.
WEEK ONE
Monday: Run 60 seconds, walk 3 minutes, repeat 4 times (Total: 16 mins)
Wednesday: Run 60 seconds, walk 3 minutes, repeat 4 times (Total: 16 mins)
Friday: Run 60 seconds, walk 3 minutes, repeat 4 times (Total: 16 mins)
Sunday: 30-minute brisk walk
WEEK TWO
Monday: Run 60 seconds, walk 2 minutes, repeat 6 times (Total: 18 mins)
Wednesday: Run 60 seconds, walk 2 minutes, repeat 6 times (Total: 18 mins)
Friday: Run 60 seconds, walk 2 minutes, repeat 6 times (Total: 18 mins)
Sunday: 30-minute brisk walk
WEEK THREE
Monday: Run 60 seconds, walk 2 minutes, repeat 7 times (Total: 21 mins)
Wednesday: Run 60 seconds, walk 2 minutes, repeat 7 times (Total: 21 mins)
Friday: Run 60 seconds, walk 2 minutes, repeat 7 times (Total: 21 mins)
Sunday: 30-minute brisk walk
WEEK FOUR
Monday: Run 60 seconds, walk 2 minutes, repeat 8 times (Total: 24 mins)
Wednesday: Run 60 seconds, walk 2 minutes, repeat 8 times (Total: 24 mins)
Friday: Run 60 seconds, walk 2 minutes, repeat 8 times (Total: 24 mins)
Sunday: 35-minute brisk walk
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WEEK FIVE
Monday: Run 60 seconds, walk 2 minutes, repeat 9 times (Total: 27 mins)
Wednesday: 30 minutes’ brisk walking, cycling or swimming
Friday: Run 60 seconds, walk 2 minutes, repeat 9 times (Total: 27 mins)
Sunday: Run 60 seconds, walk 2 minutes, repeat 9 times (Total: 27 mins)
WEEK SIX
Monday: Run 2 minutes, walk 2 minutes, repeat 7 times (Total: 28 mins)
Wednesday: 30 minutes’ brisk walking, cycling or swimming
Friday: Run 2 minutes, walk 2 minutes, repeat 7 times (Total: 28 mins)
Sunday: Run 2 minutes, walk 2 minutes, repeat 7 times (Total: 28 mins)
WEEK SEVEN
Monday: Run 2 minutes, walk 2 minutes, repeat 8 times (Total: 32 mins)
Wednesday: 30 minutes’ brisk walking, cycling or swimming
Friday: Run 2 minutes, walk 2 minutes, repeat 8 times (Total: 32 mins)
Sunday: Run 2 minutes, walk 2 minutes, repeat 8 times (Total: 32 mins)
WEEK EIGHT
Monday: Run 3 minutes, walk 2 minutes, repeat 7 times (Total: 35 mins)
Wednesday: 40 minutes’ brisk walking, cycling or swimming
Friday: Run 3 minutes, walk 2 minutes, repeat 7 times (Total: 35 mins)
Sunday: Run 3 minutes, walk 2 minutes, repeat 7 times (Total: 35 mins)
WEEK NINE
Monday: Run 3 minutes, walk 2 minutes, repeat 7 times (Total: 35 mins)
Wednesday: 40 minutes’ brisk walking, cycling or swimming
Friday: Run 3 minutes, walk 60 seconds, repeat 9 times (Total: 36 mins)
Sunday: Run 3 minutes, walk 60 seconds, repeat 9 times (Total: 36 mins)
WEEK TEN
Monday: Run 3 minutes, walk 60 seconds, repeat 9 times (Total: 36 mins)
Wednesday: 40 minutes’ brisk walking, cycling or swimming
Friday: Run 3 minutes, walk 60 seconds, repeat 9 times (Total: 36 mins)
Sunday: Run 3 minutes, walk 60 seconds, repeat 10 times (Total: 40 mins)
CONGRATULATIONS! You're now capable of run/walking for 40 minutes which should easily get you round a 5K race. Take the next step with the week-by-week 10K training plan.
Key points on how to use the timetable:
- Remember that it is just a guide, you do not necessarily have to follow it word for word. Everyone is a bit different and adapts to running at a different rate. If you find it tough, the it's fine to reduce the distance a bit.
- Never run if you are carrying an injury, it will only make it worse. If injury persists, seek professional advice.
- Don't feel guilty if you miss the odd run. Life has a pleasant or sometimes unpleasant habit of getting in the way of training. If you miss a week or two of training however, go back a week or so in the timetable and build your fitness levels back up again.
Let us know how you're getting on on our Twitter and Facebook pages and we'll tweet you some encouragement, use the hash tag #mumsontherun.
Visit the MFM Forum to chat to other mums on the run and share experiences, advice and tips.
Written by Lisa Jackson, co-author of Running Made Easy (£9.99, Collins & Brown). Lisa hosts six-night Running Made Easy retreats in the French Alps for complete beginners.
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