Beginner's training section: 5km fun run

This programme is designed for a complete novice who wishes to have a go at starting a routine of running. If you don't think that you fall into the descriptions below, you might like to start on our 10km training guide or half marathon training guide straightaway.

Who is this programme for?

For some of us this may be the first time we have ever run in our lives (apart from the odd breathless dash for the bus), so here we aim to take a gentle progressive approach and build up slowly. Some of us may have done some running or sports in the past and have let the fitness levels decline or may have tried a little brisk walking or jogging on a treadmill as part of a gym routine. In either case, so long as you are in good basic health and capable of brisk walking for 20 to 30 minutes without breathlessness, this programme will be appropriate for you.

How does the programme work?

The programme uses a combination of walking and running to allow you to build up to running for 2-3 miles continuously. This programme would be an excellent addition to a fitness routine or to allow you to complete a 5km race or fun run (such as the Race for Life) in about 40 minutes by using a combination of walking and running.

Who shouldn't follow this programme?

Certain people should consult a health professional or their screening doctor before starting this programme. Such people include:

those who have not exercised for a long time
those who are significantly overweight
those who have any health issues
those who have, or have had, an injury.

For these people, their doctor is likely to recommend a lighter fitness programme. Such a programme might be one of regular brisk walking of 20 to 30 minutes at least three times per week for six weeks. After this lighter fitness programme, they should then be ready to embark on this running programme.