Completing your first 5 km run - in 6 weeks

After 5 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 2 x 1 km and walk for 5 minutes to recover between each run.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 28 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical effort.

After 5 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 2 km without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 23 minutes.

When breaking up your run, regardless of your speed, the key is to breathe comfortably:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 2.5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 5 minutes to warm down and recover.
The day's session will last about 31 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 2 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 33 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 2.5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 36 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 3 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 40 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 2 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 33 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 3 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 40 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort of running, you'll run 3.5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 43 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 2.5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 36 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort of running, you'll run 3.5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 43 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 4 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 46 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 3 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 40 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run 4 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 46 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 4.5 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 49 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 3 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 40 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. You can also do a few light stretching exercises.

After 10 minutes of fitness walking to prepare your muscles for the physical effort, you'll run for 2 kilometres without stopping.
You should be able to breathe comfortably, i.e. you can speak while running.

You will finish by walking for 10 minutes to warm down and recover.
The day's session will last about 33 minutes.

When you do an interval training session, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate during the running phases, without ever exceeding 75%.

Remember to take on fluids as soon as you finish the session. A short time later, you can do a few light stretching exercises. Do not extend the muscles to much as this could tear the muscle fibres which have already put in a lot of work during the intense physical effort.

You will warm up as you do usually.

In order to get an accurate measure of your time, you will need to start a "standard" session when you cross the start line.

Do not start off too quickly as this could cause problems in the final kilometres.
It is better to start slowly and accelerate over the final 2 kilometres than the other way round!

Make the most of it even if you have to push yourself "a little" to succeed.

Take your position on the start line 5 to 10 minutes before the scheduled start time.
Do not stand in the front few rows so that you do not start off too quickly. However, you should also avoid being at the back of the group.

When the going gets tough think about the joy and pride you’ll feel when you cross the finishing line.You haven’t done all these weeks of work to stop before the end!