Program · 8 weeks
First 5K
Eight weeks from one-minute runs to 22 minutes without stopping.
- 3 sessions a week
- New to it
- With Skye, an AI coach
Music: Fuerza del pueblo by Camilo Guerrero (Cam)
Following a program needs an account, and sign-in is not switched on for this copy of the site yet. Every session in it can still be trained on its own.
You run three times a week, starting with one-minute runs between brisk walks, and finish able to run 22 minutes without stopping, enough to take on a 5K with a walk break or two. The runs get longer every week but your total running time rises by only about 10 percent a week, so your legs adapt as fast as your lungs. Run slowly enough to talk the whole time, and repeat a week whenever the last one felt hard.
- For
- New to running
- Kit
- Nothing needed
Week by week
Week 1Short runs, brisk walks
- Walk Run25 minEight one-minute runs
- Walk Run25 minAt least a day after the last run
- Walk Run25 min
Week 2Runs of 90 seconds
- Walk Run, Stage 225 min
- Walk Run, Stage 225 min
- Walk Run, Stage 225 min
Week 3Two-minute runs
- Walk Run, Stage 325 min
- Walk Run, Stage 325 min
- Walk Run, Stage 325 min
Week 4Three-minute runs
- Walk Run, Stage 325 minOne more of last week's runs to start
- Walk Run, Stage 425 min
- Walk Run, Stage 425 min
Week 5Five-minute runs
- Walk Run, Stage 425 min
- Walk Run, Stage 524 minYour longest runs so far
- Walk Run, Stage 524 min
Week 6Seven-minute runs
- Walk Run, Stage 524 min
- Walk Run, Stage 624 min
- Walk Run, Stage 624 min
Week 7Ten minutes without stopping
- Walk Run, Stage 624 min
- Walk Run, Stage 725 minStart slower than feels natural
- Walk Run, Stage 725 min
Week 8Continuous running
- Walk Run, Stage 822 minFifteen minutes, no walk break
- Walk Run, Stage 822 min
- Easy Run30 minYour 22-minute run: the finish line