From zero running experience to crossing your first 5K finish line in 8 weeks. A gentle, progressive program designed for complete beginners.
This program uses walk/run intervals that gradually shift from mostly walking to mostly running. By week 8, you'll be running continuously for 30 minutes - enough to complete a 5K.
More walking than running. Building your base.
Equal walking and running. Building endurance.
More running than walking. Race ready!
Total: 20 minutes x3
Total: 20 minutes x3
Total: 22 minutes x3
Total: 25 minutes x3
Total: 25 minutes x3
Total: 28 minutes x3
Total: 30 minutes x3
Total: 35 minutes x3
Visit a running shop. Good shoes prevent injuries and make running more enjoyable.
You should be able to hold a conversation. If you can't, slow down.
Never run two days in a row as a beginner. Your body needs recovery time.
Drink water throughout the day, not just when running.
Repeat the week. There's no shame in taking longer. The goal is to finish, not to rush.
Either works! Outdoors has varied terrain which is great training. Treadmills offer weather protection.
Running is great for coeliac sufferers. Just ensure you're eating well and staying hydrated. Listen to your body.
Slow down, breathe deeply into your belly, and avoid eating 1-2 hours before running.
Gear up for your running journey with FISTPUMP apparel. Every purchase supports women's health charities.