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Running program: run your first 5K in 8 weeks

Running · Free program

Running program: run your first 5K in 8 weeks

Go from zero to 5 km of continuous running in 8 weeks with three 30 to 40 minute runs a week: walk/run intervals first, then continuous running at an easy pace.

  • 8 weeks
  • 2 phases
  • 3 sessions / week
  • 35 min / session
  • Beginner
  • Running shoes

By Coach PROGRAM · Updated on 15 Oct 2026

Woman running on a hillside trail overlooking the sea

Tick off your exercises as you go: it is saved on this device.

4 weeks

Phase 1 — Walk and run

Get your body used to impact: short running blocks broken up by active walking. You should be able to talk while running.

Coach's note

Before you start

Three runs a week, never two days in a row. Every run starts with 5 minutes of brisk walking and ends with 5 minutes of walking. Pace is the key: you should be able to hold a conversation while running. If you have joint pain or a health condition, ask a doctor before starting.

Workout

Week 1

Very short blocks: the goal is to finish every run with energy left.

  1. 01Run 18 × 1 minRest 1 min 30 walkingWarm-up: 5 min brisk walk. Cool-down: 5 min walk.
  2. 02Run 28 × 1 minRest 1 min 30 walking
  3. 03Run 36 × 1 min 30Rest 1 min 30 walking

Workout

Week 2

Running blocks double. Keep a pace where you can still talk.

  1. 01Run 16 × 2 minRest 1 min 30 walkingWarm-up: 5 min brisk walk. Cool-down: 5 min walk.
  2. 02Run 26 × 2 minRest 1 min 30 walking
  3. 03Run 35 × 3 minRest 1 min 30 walking

Workout

Week 3

Less walking between blocks: this is the week your breathing settles.

  1. 01Run 15 × 3 minRest 1 min walkingWarm-up: 5 min brisk walk. Cool-down: 5 min walk.
  2. 02Run 24 × 4 minRest 1 min 30 walking
  3. 03Run 34 × 4 minRest 1 min walking

Workout

Week 4

6 to 8 minute blocks. If a run feels too hard, repeat the previous week.

  1. 01Run 13 × 6 minRest 1 min 30 walkingWarm-up: 5 min brisk walk. Cool-down: 5 min walk.
  2. 02Run 23 × 6 minRest 1 min walking
  3. 03Run 32 × 8 minRest 2 min walking

Habits

Rules that prevent injuries

  • Conversational pace: if you cannot talk, slow down.
  • A rest or walking day between two runs.
  • Do not add more than 10% of running time from one week to the next outside the plan.
  • Pain that lasts beyond 48 hours: rest, and see a doctor if it comes back.

Mobility

Strength: 10 minutes, twice a week

  • Squats: 2 × 12
  • Reverse lunges: 2 × 8 per leg
  • Calf raises: 2 × 15
  • Plank: 2 × 30 seconds

Recovery

Gear and recovery

  • Running shoes that suit your feet: the only purchase that really matters.
  • Drink water within an hour after each run.
  • 7 to 9 hours of sleep, especially the night before a run.
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