There are so many benefits to running, from improving your fitness to lowering your stress levels. Follow our training plan to get you from zero to 5k
If you’re looking to introduce more movement into your life, running is a great place to start. It’s free, flexible and so good for you.
It can help improve your cardiovascular health and strengthen muscles, plus it has mental health benefits, too. To ease you into your journey, we’ve teamed up with running coaching app Joggo.
Joggo founder and marathon runner Chris Zibutis says: ‘Running is an accessible activity that can be enjoyed by people of all ages and fitness levels. With proper guidance and a gradual approach, anyone can embark on a running journey that transforms their physical and mental wellbeing.’
Beginner training plan
This eight-week walk/run interval plan is designed for complete beginners who want to ease into running gently. It combines walking intervals with short bursts of running, gradually increasing running duration while keeping impact low. Remember, listen to your body, modify as needed, and most importantly, have fun!
Each session starts with a brisk five-minute walk and ends with a five-minute walk and dynamic stretches.
Each week focuses on alternating walk and run intervals with specific durations. Rest for 30 seconds between sets.
Week 1
2 x Walk/Run Intervals: 1 minute easy run, 2 minutes brisk walk, repeat five times (total running time 5 minutes).
Week 2
2 x Walk/Run Intervals: 2 minutes easy run, 2 minutes brisk walk, repeat four times.
Week 3
2 x Walk/Run Intervals: 3 minutes easy run, 2 minutes brisk walk, repeat three times.
Week 4
2 x Walk/Run Intervals: 4 minutes easy run, 2 minutes brisk walk, repeat two times.
Week 5
2 x Walk/Run Intervals: 5 minutes easy run, 2 minutes brisk walk, repeat two times. Cool-down: 5 minutes brisk walk, static stretches.
1 x Strides: Perform 4-6 x 15-30 second strides at a slightly faster pace than your easy run, followed by a walk back to recover.
Week 6
1 x Walk/Run Intervals: 6 minutes easy run, 2 minutes brisk walk, repeat two times.
1 x Strides: Perform 5-7 x 20-30 second strides at a slightly faster pace than your easy run, followed by a walk back to recover.
Week 7
1 x Continuous Run: 15 minutes easy run at a comfortable pace.
1 x Walk/Run Intervals: 4 minutes easy run, 2 minutes brisk walk, repeat two times.
1 x Tempo Run: Warm-up as usual. Perform 2-3 x 5-minute intervals at a slightly faster pace than your easy run (comfortably hard, but still conversational). Recover with 2 minutes of easy walking between each interval.
1 x Long Run: Warm-up as usual. Easy run for 30 minutes at a comfortable pace.
Week 8
1 x Continuous Run: 18-minute easy run at a comfortable pace.
1 x Optional Rest or Cross-training: If you feel recovered and energised, do a 20-minute cross-training session or easy run. If you need rest, prioritise complete rest to avoid fatigue.
1 x Easy Run: Warm-up as usual. Easy run for 25 minutes at a comfortable pace.
1 x Celebration Run: Warm-up as usual. Enjoy a 30-minute run at a comfortable pace, celebrating your progress and accomplishments over the past eight weeks!
• To sign up for a personalised training plan from Joggo for around £15 a week, go to Joggo.run