This is where it all begins! What's the difference between runners and joggers? .... A race number. You don't need any running experience to commence this Beginners' 5km Plan and you'll be prepared to get through a 5km event and no doubt hooked on running.

The Plan includes some strength and maintenance for the beginner which is pretty important to introduce your body to weight bearing: STRENGTH BEATS INJURY. Over the 5 weeks, the volume does top out at 2 hours of running per week plus cross training. The main aim of this programme is to work around aerobic fitness - the cornerstone of any endurance sport - to build a good base and fat burning engine. This means that "Run" sessions are all done at CONVERSATIONAL PACE. If you can drag someone else along with you that's great but all run workouts should be at a pace where you could say out loud your complete name and address without taking a breath, We call this Zone 2 and it's the right intensity to train the human body to burn fat for energy - something we all have heaps of.

For cross training, I would recommend a stationery bike as Option A... it is easy on the joints, you don't need to fight the weather, and if you're a member of a gym you're already good to go. Again, easy does it. Other than that, the programme includes some walking, but for cross training think swimming, cycling or an elliptical trainer which is also a great option for replicating running motions without being heavy on the joints.

NOTE: The workouts are all prescribed using Rate of Perceived Exertion which is listed as RPE. Be honest about how hard you are going and go easier if in doubt; it's better to be 5% under-done than 5% over done.