Back to Plans Hybrid Fitness

8-Week Programme

5K
TRAINING
PLAN.

The 5K is the perfect starting point — short enough to feel achievable, long enough to require real training. This 8-week plan takes you from walking to running your first 5K, or helps experienced runners set a new PB.

No running experience needed. We start with walk/run intervals and build from there. By week 8 you'll run the full 5K without stopping.

🚶 Walk/Run
Start with intervals. Walk when you need to. Build running time week by week.
📅 3× Per Week
Three sessions per week is all you need. Rest days are part of the plan.
⚡ One Effort
One slightly harder session per week from week 4 onwards. Nothing crazy.
🎯 Race Day
Week 8 ends with a parkrun or 5K race. Start slow, finish strong.
WeekSession 1Session 2Session 3Goal
01First stepsRun 1 min / Walk 2 min × 8Rest or 20 min walkRun 1 min / Walk 2 min × 8Complete all 3 sessions. Don't worry about pace.
02Building timeRun 2 min / Walk 2 min × 6Rest or 20 min walkRun 2 min / Walk 2 min × 7Run sections should feel easy — you can talk.
03Longer runsRun 3 min / Walk 90s × 6Rest or 20 min walkRun 5 min / Walk 2 min × 4First 5-minute continuous run. Big milestone.
04Recovery weekRun 3 min / Walk 90s × 5Rest20 min easy run/walk mixEasier week. Let your body adapt.
💡 If any run feels too hard — slow down. You should be able to say a full sentence while running. If you can't, you're going too fast.
WeekSession 1Session 2Session 3Goal
05Running longerRun 8 min / Walk 1 min × 3Rest or walk20 min continuous easy runFirst 20-minute run. Take it very slow.
06Almost there25 min easy runRest or walk20 min with middle 10 min at effortIntroduce a slightly harder effort in the middle.
07Race prep25 min easy runRest5K practice run — go for it!Practice 5K. Note your time for comparison.
08Race week 🎉15 min easy shakeoutRest🏁 RACE DAY — 5K!Start slower than you think. Finish strong.
💡 Race day tip: the first km will feel easy because of adrenaline — resist the urge to sprint. Run the first half at a comfortable pace, then push in the second half if you have energy left.