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5km running programme
Expert reviewer Dr Eleanor Atkins, Trainee Vascular Surgeon
Next review due January 2021
Welcome to Bupa’s 5km running programmes. If you’ve got a 5-kilometre run on the horizon, we’ve got a choice of three eight-week running programmes here to meet your needs:
- walk to run – for if you don’t currently exercise and you’d like to get into a more active lifestyle
- beginner – for if you’d like to run 5km as part of an organised race or simply to challenge yourself
- intermediate – for if you’ve already done a 5km (3 mile) race and would like to improve your time
How the programmes work
All the training programmes have three key elements, which alter as you progress. These are ‘FIT’; which stands for:
- F – frequency (how often)
- I – intensity or pace (how hard)
- T – time (how long)
Exercising regularly and gradually increasing how much you do is the key to improving your health and fitness.
As you get fitter, you’ll be able to train more often and for longer in each session. As a beginner, this will mean that gradually you can run more and need to walk less. At an intermediate level, you should find that you’re able to run distances faster.
It’s hard to define ‘intensity’ (or pace) because it depends on your individual level of fitness, which will increase as your training progresses.
Some of the training programmes involve different types of run – see Types of training for more information. These correspond to your ‘perceived effort scale’. The scale runs from one to 10, where one is standing still, and 10 is your maximum effort, such as running flat out. The table below has more detail. The activities in the running programmes correspond to the ‘Activity’ column of this table.
Perceived effort levels
Types of training
All the training programmes involve long runs and light / moderate (recovery) runs, and some also include faster runs (tempo and speed).
Easy runs
These allow your legs to recover from hard efforts and prepare you for the next day of training. Take them at a light to moderate pace (effort level of five to six). You should be able to enjoy running without feeling tired.
Steady runs
These runs should be at a slightly challenging pace with an effort level of six to seven. You should be able to hold a conversation, but find it difficult. This will become your race pace and be used for your long runs. It will increase your distance and build up your aerobic fitness, efficiency and endurance.
Tempo runs
Constant speed running is sometimes referred to as tempo running. This improves your running pace.
Although the true definition of tempo running varies, aim to run at a constant speed that feels ‘comfortably hard’. This should be about an 8 on the effort scale. Stick to about 15 to 20 minutes at this pace and always include warming up and cooling down as follows:
- 30 mins total:
- 5 mins warm up (effort level 5)
- 20 mins tempo running (effort level 8)
- 5 mins cool down (effort level 3–4)
- 40 mins total:
- 4 mins warm up (effort level 5)
- 15 mins tempo running (effort level 8)
- 3 mins easy jog (effort level 5)
- 15 mins tempo running (effort level 8)
- 3 mins cool down (effort level 3–4)
- 50 mins total:
- 5 mins warm up (effort level 5)
- 20 mins tempo running (effort level 8)
- 5 mins easy jog (effort level 5)
- 15 mins tempo running (effort level 8)
- 5 mins cool down (effort level 3–4)
Interval training
Training with intervals builds your aerobic fitness, strength and speed. Interval training involves running fast (but not sprinting), over a set distance or time, at an effort level of 9. Follow each hard interval with an easy one of at least the same length, then repeat. Try using a treadmill or running track to help you get the distances and times right.
As you go through your training programme, try filling the recommended time with these sequences:
- Starting interval training:
- 30 secs running (effort level 9)
- 2 mins easy jog/walk (effort level 5)
- Hitting your stride (from week 8):
- 1 min running (effort level 9)
- 2 mins easy jog/walk (effort level 5)
- Closer to race day (from week 12), try short/fast intervals and longer/slower ones, eg:
- 30 secs sprinting (effort level 10)
- 90 secs easy jog / walk (effort level 5) (repeat x 5)
- 3 mins running (effort level 9)
- 4 mins easy jog / walk (effort level 5) (repeat x 2/3)
- 30 secs sprinting (effort level 10)
- 90 secs easy jog / walk (effort level 5) (repeat x 2/3)
Don’t forget to perform 5 minutes of warm-up and cool-down before and after your interval training.
Cross training
This helps you to keep up your fitness but reduces the strain on the muscles you use for running. Take one session a week to do an activity such as swimming, cycling or using a cross trainer in the gym. This will work your muscle groups in different ways and help to stop you from getting bored of just running.
Walk to run programme
This programme is for you if you’d like to get into a more active lifestyle, but don’t currently exercise. If you’re not sure you’re able to run, this is for you – it’s a very gentle introduction to jogging and running. It’s designed to allow you to repeat any of the weeks as often as you need to until you feel ready to move up to the next week’s training. Click on the image below to see the full programme (PDF 0.2 MB, opens in a new window).
Beginner programme
This programme is for you if you’d like to run 5km as part of an organised race or simply to challenge yourself. It’s a great way to get you started if you’re not a regular runner. And even if you don't have an event in mind, it will help you increase your fitness. Click on the image below to see the full programme (PDF 0.2 MB, opens in a new window).
Intermediate programme
This programme is for you if you have already done a 5km (3 mile) race and would like to improve your time. Click on the image below to see the full programme (PDF 0.2 MB, opens in a new window).
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Author information
Reviewed by Nick Ridgman, Bupa UK Head of Health Content, January 2018
Expert reviewer Dr Eleanor Atkins, Trainee Vascular Surgeon
Next review due January 2021
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