Are you preparing for your first 5km race? If so, follow our training programme and tips to help you cover the distance with ease and enjoy the journey.
5-Week Training Programme for Beginners
Weeks 1–2: Gradual Start
- Monday: 20 minutes of slow running & brisk walking alternately (2.5 km) + 10 minutes of stretching
- Tuesday: Rest + 10 minutes of stretching
- Wednesday: 25 minutes of slow running & brisk walking alternately (3 km)
- Thursday: Rest + 10 minutes of stretching
- Friday: 15–20 minutes of continuous running without breaks (2.5 km, 75% effort) + 10 minutes of stretching
- Saturday: 30 minutes of walking & running alternately (3.5 km) + 10 minutes of stretching
- Sunday: Rest
Week 3: Building Endurance
- Monday: 30 minutes of running & brisk walking alternately (3.5 km) + 10 minutes of stretching
- Tuesday: Rest + 10 minutes of stretching
- Wednesday: 20 minutes of continuous running without breaks (2.5 km, 80% effort)
- Thursday: Rest + 10 minutes of stretching
- Friday: 25 minutes of continuous running without breaks (3 km, 75% effort) + 10 minutes of stretching
- Saturday: 35 minutes of walking & running alternately (4 km) + 10 minutes of stretching
- Sunday: Rest
Week 4: Building Pace and Endurance
- Monday: 30 minutes of running (3.5 km, 85% effort) + 10 minutes of stretching
- Tuesday: Rest + 10 minutes of stretching
- Wednesday: 30 minutes of continuous running without breaks (3.5 km)
- Thursday: Rest + 10 minutes of stretching
- Friday: 20 minutes of running (2.5 km, 80% effort) + 10 minutes of stretching
- Saturday: 45 minutes of walking & running alternately (5 km) + 10 minutes of stretching
- Sunday: Rest
Week 5: Race Week
- Monday: 30 minutes of running (3 km, 80% effort) + 10 minutes of stretching
- Tuesday: Rest + 10 minutes of stretching
- Wednesday: 20 minutes of running & 20 minutes of walking (2.5 km)
- Thursday: Rest + 10 minutes of stretching
- Friday: 15 minutes of running (2 km, 80% effort) + 10 minutes of stretching
- Saturday: 10 minutes of stretching
- Sunday: 5km race – Good luck!
Basic Principles for an Enjoyable Race
✔ Dress correctly: Wear a thermal top, thin socks, and the right shoes.
✔ Listen to your Body: Don’t push yourself too hard; learn your limits.
✔ Don’t keep looking at your clock: Enjoy the route and run with music if you like.
✔ Maintain good posture: Look ahead and keep a steady pace.
✔ Enjoy it: Running is freedom. Make the journey unforgettable.
Welcome to the world of running! Remember, nothing is impossible.
