Running 5 km - 7 weeks (being able to run for 15 mins)

Beginner 7 weeks 2x/week
article rating 4.6/5 87

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

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

As the days go by and you progress, you'll be able to run 5 km. In this way, you will fulfil your objective.
Spread out your sessions appropriately: plan one for the weekend and one in the middle of the week.

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

Week 1 - Objective: running 2 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
  • 02. Run for 2 km without stopping

Week 2 - Objective: run for 2.5 kilometres


Stay motivated and you will improve!

  • 03. Run for 2 km without stopping
  • 04. Run for 2.5 km without stopping

Week 3 - Objective: run for 3 kilometres

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

  • 05. Run for 2.5 km without stopping
  • 06. Run for 3 km without stopping

Week 4 - Objective: run for 3.5 kilometres

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

  • 07. Run for 3 km without stopping
  • 08. Run for 3.5 km without stopping

Week 5 - Objective: run for 4 kilometres

You are nearing your objective, stay positive!

  • 09. Run for 3.5 km without stopping
  • 10. Run for 4 km without stopping

Week 6 - Objective: run for 4.5 kilometres

Penultimate week before your objective, it's getting close!

  • 11. Run for 4 km without stopping
  • 12. Run for 4.5 km without stopping

Week 7 - Objective: running 5 kilometres

You have trained hard during the course of the weeks, look at what you have achieved, believe in yourself and you will succeed!

  • 13. Run for 4.5 km without stopping
  • 14. Running 5km non-stop

Coach advice

"You want to be able to run 5 kilometres: that's a fantastic goal, and we'll help you achieve it with a progressive sports training programme suited to your level of ability. Don't worry about your speed or how you look, the important thing is that you enjoy yourself!"
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