First 5K plan: from run/walk to finish line
For new or returning runners who want to cover 5K comfortably, without injury and without hating it.
Is this plan right for you?
- You can walk briskly for 30 minutes.
- You can commit to 3 short sessions a week, with a rest day between each.
- You've checked with a doctor if you have any health conditions or haven't exercised in a long time.
Sample week
| Day | Session | Details |
|---|---|---|
| Mon | Run/walk | 5 min brisk walk, then 6 × (1 min easy jog + 90 s walk), 5 min walk |
| Tue | Rest | Or a relaxed walk |
| Wed | Run/walk | Same as Monday. Keep the jog slow enough to talk. |
| Thu | Rest | 10 min of simple strength work: squats, step-ups, calf raises |
| Fri | Run/walk | 5 min walk, then 5 × (90 s jog + 90 s walk), 5 min walk |
| Sat–Sun | Rest / walk | An easy 30–45 min walk if you feel like it |
Easy = conversational. Example paces are for a runner in the middle of the starting range; use the training pace calculator for your own paces based on your current 5K.
Personalized First 5K plan: coming soon
We're building plans that adapt to your current time, goal and available days. They aren't on sale yet. Join the waitlist and we'll email you once when they're ready.
Health note: this is general training information, not medical advice. If you're new to exercise, returning from injury, pregnant, or have a heart, lung or other medical condition, check with a doctor or qualified professional before you start a plan or hard workouts. Stop and get help if you feel chest pain, faintness or unusual shortness of breath.
FAQ
How long does the First 5K plan take?
Most beginners are comfortable running or run/walking 5K within 8–10 weeks of consistent training. Repeat any week that feels too hard; there is no prize for rushing.
Is the personalized plan available yet?
Not yet. We're building it now. The sample week below is free to use today, and the waitlist gets one email when the paid version launches. No payment details are collected.
Can I run more days than the plan says?
Only if they're easy and you're recovering well. Extra hard days are where most injuries start.