Completing your first 5 km run - in 6 weeks

Beginner 6 weeks 3x/week
article rating 4.8/5 27

To do this programme, you must be able to run for 15 minutes without stopping.

During the course of your sessions, you'll cover gradually increasing distances.

As the days go by and you progress, you'll be able to run 5 kilometres. This is how you'll attain your objective.
Spread out your sessions evenly: schedule them on the Tuesday, Thursday and Saturday.

You need to have Decathlon Coach application to launch this program !

Week 1 - Objective: run for 2.5 kilometres

The most difficult thing is to get started, but we are here to help you and encourage you!

  • 01. Run 2 x 1 km (28min)
  • 02. Run 2 km without stopping (23min)
  • 03. Run 2.5 km without stopping (31min)

Week 2 - Objective: run for 3 kilometres


Stay motivated and you'll improve!

  • 04. Run 2 km without stopping (33min)
  • 05. Run 2.5 km without stopping (36min)
  • 06. Run 3 km without stopping (40min)

Week 3 - Objective: run for 3.5 kilometres

Don't try to go too quickly. The key is to attain your objective while enjoying yourself.

  • 07. Run 2 km without stopping (33min)
  • 08. Run 3 km without stopping (40min)
  • 09. Run 3.5 km without stopping (43min)

Week 4 - Objective: run for 4 kilometres

You're more than halfway done, stay even more motivated!

  • 10. Run 2.5 km without stopping (36min)
  • 11. Run 3.5 km without stopping (43min)
  • 12. Run 4 km without stopping (46min)

Week 5 - Objective: run for 4.5 kilometres

You are nearing your objective, stay positive!

  • 13. Run 3 km without stopping (40min)
  • 14. Run 4 km without stopping (46min)
  • 15. Run 4.5 km without stopping (49min)

Week 6 - Objective: finish a 5-kilometre run!

You're planning to reach your goal this week, go for it!

  • 16. Run 3 km without stopping (40min)
  • 17. Run 2 km without stopping (33min)
  • 18. warm-up for the day of the race (10min)

Coach advice

"You want to run a 5 km distance. This is a fine objective. We will help you with some sports activities that are suited to your level of ability. Don't worry about your speed or pace. The key is to enjoy yourself!"
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