Getting started with running has more to do with running consistently than running fast. This cheat sheet has been made to help you get started running with the goal in mind to complete or race your first 5km fun run.
Running Effort Scale 1 - 10
10 - Maximum effort
9 - Very hard intensity
8 - Hard intensity
7 - Requires constant effort
6 - Challenging but can sustain for 30 to 60 minutes
5 - Still requires effort
4 - Slight effort to maintain pace
3 - Able to maintain a conversation
2 - Gentle and easy to maintain
1 - Very easy pace
Effort Required For Running
For all the runs, you should be maintaining an effort between 2 and 3. This means they are easy runs and you are limiting the chance of injuring yourself and still enjoying the process. The only exception is where you see "Strides" listed in the plan. These are 30 second bouts of higher intensity running, where you should be running at approximately 8 on the effort scale.
Building Up To 20 Minutes Of Running
If you are completely new to running, remember there is no issue with walking if you need to. In the first week or so, when you are doing 20 minutes of easy running, you may want to start with one minute of running, followed by a minute or walking, continuing until you make up the full 20 minutes.
When To Start Training Plan
The training plan runs for eight weeks, so you would count back from your goal race that happens in the last week of the training plan. We suggest you give yourself at least four weeks to train for a 5km fun run, if this is the case only complete the first four weeks of this plan adding in an extra rest day, the day before your race.
Training Plan - Week 1
Remember all running is between an effort of 2 and 3. Only strides should be run at a faster effort of approximately 8 where you should be putting in a high effort but it should be sustainable.
Training Plan - Week 2
We've added a second training run that also includes strides.
Training Plan - Week 3
Training Plan - Week 4
Make note that day 7 is now a 40 minute easy run as a test to see if you are able to push a little further in your training runs. If you don't want to do this, feel free to repeat Day 4 of this week, which would normally occur on day 7 of the training schedule.
Training Plan - Week 5
Training Plan - Week 6
Training Plan - Week 7
Training Plan - Week 8 (Race Week)
It's race week and we have added in an extra rest day for you to make sure you are feeling as fresh as possible for your goal race.
Remember consistency is the key to training for and completing your first 5km fun run or race. Try your best to limit the speed but make sure you are constantly moving forward. Good luck and remember to stay safe and have fun.
Please make sure you are being safe in all aspects of your training and running. Please use appropriate safety equipment when needed and ensure you consult a Doctor if you are unfit or have not recently taken on a physical fitness program recently.
Beginners 5km Running Training Plan Cheat Sheet by vinces
This is an eight week training plan to help you get started running while aiming for a 5km fun run or race.