Your easy 6-week beginner's guide to running

Running 5km may seem daunting, especially if you’ve only ever run for the bus. It’s understandable to be nervous but once you make that commitment, you will wonder why you ever doubted your abilities. 

Planning plays a big part in training

If you’re planning your weekly meals, you should be planning your exercise, right? Be flexible. Life happens. Sometimes your boss might need you in earlier or later, so that might mean evening run vs morning run. 

Grab a friend 

It’s a lot easier to do when you have someone else doing it with you. Try and find someone who has the same fitness level as you. Use your friend as competition, they will too. Celebrate your success together. 

Get the kit

Quality clothing (including socks) and trainers – it’s important that you don’t skimp on these. You will chafe and you will have blisters. I won’t feel sorry for you if you don’t listen! Head to a shop like Runners Need where you can get a shoe that works for your shape and the way you run. Everyone is different, so it’s important to find the perfect shoe for you. 

Below you will find a 6-week running plan. This is for total beginners. You might think it looks a bit basic but really running is quite basic and there’s nothing complicated about it. If you can get through this, you will be chasing PB’s in no time. 

Ok, time to get started...

On the days in between runs, REST! (woo!) 

Week 1

Monday: Run 1 min, walk 1 min. X 10 

Wednesday: Run 2 mins, walk 5 mins. X 6

Friday:  Run 2 mins, walk 5 mins. X 6

Week 2

Monday: Run 3 mins, walk 4 mins. X 5

Wednesday: Run 2 mins, walk 5 mins. X 6 

Thursday: Run 3 mins, walk 4 mins. X 5

Sunday: Run 5 mins, walk 4 mins. X 4 

Week 3 (half way there!) 

Tuesday: Run 7 mins, walk 3 mins. X 4 

Thursday: Run 8 mins, walk 3 mins. X 4 

Sunday: Run 8 mins, walk 3 mins. X 4 

Week 4

Monday: Run 8 mins, walk 3 mins. X 4

Thursday: Run 10 mins, walk 3 mins. X 4 

Sunday: Run 8 mins, walk 3 mins. X 3 

Week 5

Wednesday: Run 9 mins, walk 1 min. X 4 

Thursday: Run 12 mins, walk 2 mins. X 3

Sunday: Run 8 mins, walk 2 mins. X 3 

Week 6 (great work!) 

Tuesday: Run 15 mins, walk 2 min. X 2 

Thursday: Run 8 mins, walk 2 mins. X 3 

Sunday: RACE 

---

Karen is a long distance and marathon runner. She runs her own blog  www.irunlikeagirl.org.uk where she shares delicious and healthy recipes and updates on her latest running adventures. You will also find her on Instagram, Facebook and Twitter.