Tempted by a 5k?

As a relatively new runner, a 5K (3.1 miles) is a great place to start. The following programme is suitable for you if you can manage even just a little bit of running, and it will guide you through the distance safely. Stick to the schedule, push yourself on training days and then enjoy the rest days, allowing yourself to fully recover in time for the next training session.

 

There are three days each week for running or running/walking. On the running days, aim to moderate your pace so you’re able to run for the entire distance. On the run/walk days, aim to push the pace a little with the running, and keep your walking sections as short as possible. 

Day seven of each week is for 30 minutes of moderate-paced cross-training, to keep your fitness ticking over but giving your running muscles a rest. You can even use day seven as an extra rest day if you feel you need it that week. Always avoid running on consecutive days.

 

Whether you’re running indoors or outdoors, allow yourself a short warm-up before each training plan and make sure you cool down and stretch after each session, particularly your lower body. If you’re running outdoors,you may need to measure the total distance and mark the half-mile points along the way using your car or bicycle trip meter if you have one.

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Content provided by Women's Running