5km Running Plan

Running 5km is a great goal to set for anyone who wants to improve their fitness and endurance. However, it’s important to have a plan in place to ensure that you are able to gradually build up your running ability and avoid injury.

Here is a my how I started my 5km training and hopefully will help get started and maybe onto your first Park Run! https://www.parkrun.org.uk

Lisburn, Northern Ireland, 5km Park Run

Week 1:

• Day 1: 1.5km run at a comfortable pace
• Day 2: Rest
• Day 3: 1.5km run at a comfortable pace
• Day 4: Rest
• Day 5: 2km run at a comfortable pace
• Day 6: Rest
• Day 7: 2km run at a comfortable pace

Week 2:

• Day 1: 2.5km run at a comfortable pace
• Day 2: Rest
• Day 3: 2.5km run at a comfortable pace
• Day 4: Rest
• Day 5: 3km run at a comfortable pace
• Day 6: Rest
• Day 7: 3km run at a comfortable pace

Week 3:

• Day 1: 3.5km run at a comfortable pace
• Day 2: Rest
• Day 3: 3.5km run at a comfortable pace
• Day 4: Rest
• Day 5: 4km run at a comfortable pace
• Day 6: Rest
• Day 7: 4km run at a comfortable pace

Week 4:

• Day 1: 4.5km run at a comfortable pace
• Day 2: Rest
• Day 3: 4.5km run at a comfortable pace
• Day 4: Rest
• Day 5: 5km run at a comfortable pace
• Day 6: Rest
• Day 7: 4km run at a comfortable pace

Tips for Success:

1. Gradually build up your distance and pace. It’s important to avoid doing too much too soon, as this can increase your risk of injury. Focus on gradually increasing your distance and speed over time.
2. Stay consistent. Consistency is key when it comes to running. Try to stick to your training plan as much as possible, even if you have to adjust it slightly to fit your schedule.
3. Listen to your body. If you experience any pain or discomfort while running, it’s important to take a break and allow your body to recover. Don’t push yourself too hard, and be sure to rest and recover as needed.
4. Stay motivated. Running can be challenging, but it’s important to stay motivated and focused on your goal. Consider running with a friend or joining a running group to help you stay motivated and accountable.

Remember, the most important thing is to enjoy the process and have fun while you’re training. With time and effort, you’ll be well on your way to running 5km!