5K Running Plan

Eight weeks of run/walk, easy pace, and a race week that isn't a panic

35 min6 photographed stepsBeginner

You will set up shoes and easy pace, follow a run/walk build for 8 weeks, add simple strength so shins don't explode, and run (or run/walk) a 5K without turning week 7 into a macho 10K.

What you'll learn

The talk test
Week-by-week intervals
The 10% volume rule
What to do with a niggle vs a stop sign

Inside this course

SetupShoes and ego. In that order.
Weeks 1–8Volume up about 10% a week, not 40% because you felt fire.
Stay in the gameDull ache that warms up vs sharp swelling that changes your gait.
Race weekCut volume. Keep a short jog. Don't try a new gel.

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First steps from Setup

See how every step looks — photo, checklist, and pro tips included.

Easy pace is not a character flaw. It is the plan.

01Fit and surface

Shop late in the day. A thumb of room at the toe. Replace around 500–800 km. Paths and treadmill before nasty cambered roads if you can.

Talk test: you should speak a sentence. If you can only gasp, you are racing.

02Cadence cue

Count steps for 15 seconds × 4. If you are at 150 with big overstrides, think quiet feet and slightly shorter steps. Don't force a frantic 180 if it feels like a sewing machine.

Write the week's three sessions in a note before Monday.

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