Five kilometres (3 miles) is the perfect race distance for a new runner – presenting a challenging but realistic goal. You’ll be in the company of plenty of other first-timers in the average 5km event, so you won’t feel intimidated or out of your depth.
This eight-week programme is designed to take you from a standing start to being able to run 5km comfortably. The 5km walk in week 1, the 5km walk/run in week 4 and the 2 x 2.5km session in week 6 are included to help you become familiar with your goal distance and to give you the confidence that you can make it to the finish line, however slowly.
Walking breaks are used to help ease you into running and to gradually extend the distance you cover and the time spent on your feet. This is a tried-and-tested technique for new runners. As you progress, the amount of running is increased and the number of walking bouts decreased, taking you progressively closer to continuous running.
How to follow the programme successfully
• If you’re a complete novice, or returning to running after a long period of non-fitness, then make sure you’re healthy enough to begin increasing the amount of exercise you’re going to do. If you’re in any doubt, consult a doctor before you begin.
• Start each session with a warm-up and finish with a warm-down.
• Take a rest day between runs, even if you don’t stick to the days stated in the programme.
• In walk/run sessions, jog or run the running bouts at a pace that feels comfortable – you should be able to carry out a conversation.
• If you are finding the plan too easy, skip ahead a week. Equally, if it’s too challenging, go back or repeat a week.
• Try to include a cross-training session once a week, to give your joints a break from running and to add variety. Cross-training simply means doing an alternative activity to running – swimming, cycling or a gym workout, for example. Better still, try Jo Pavey’s strength and injury prevention workout for runners.
Find a race
• The Do it for Charity 5km race series takes place in May and June in Edinburgh, London, Manchester and Cardiff (doitforcharity.com).
• Race for Life is a women-only series of 5km runs taking place across the UK between May and August (raceforlife.org).
• Run for Moore is a series of 5km runs for men, set up to raise money for the Bobby Moore fund (cancerresearchuk.org/runformoore).
Your fitness expert
This chapter has been written and compiled by Sam Murphy. Sam is a journalist and author specialising in health, fitness and sport, with a particular focus on running. A qualified personal trainer, Sam coaches beginners as well as providing training advice for the London marathon. She is the author of Running Well (Kyle Cathie, £14.99) and Marathon: From Start to Finish (A&C Black, £12.99). To date, Sam has completed 14 marathons. Her latest book, Triathlon: Start to Finish (Kyle Cathie, £14.99 ) is out now.
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