Program Description
This 8-week program is designed for beginner runners who want to run a 5K. The program will require 1.5-3 hours of running per week. With this program, you can expect a slow increase in running mileage and the introduction of running intensity to improve your running pace and economy.
This program uses Rate of Perceived Exertion as an effort metric, which is indicated as RPE in the workout descriptions.
Pre-Requisites:
This program is designed for beginner runners who are just new to running training. If you have the time, begin your training with the 8-week general preparation (beginner) program first. If you have mainly walked in the past, you will want to do the 4-week run:walk program.
Programs to follow this one:
After this program, you can explore other event specific programs for beginners. There are
10K, half-marathon and marathon programs available. If you are very new to running, then look at running a 10K before you start training for a half-marathon and marathon. This will allow you to gradually build up your mileage so your body can adapt and decrease its chances of developing an injury.
Other things you should know:
Run times are indicated in minutes as opposed to distance. Everyone runs at a different
pace so this way you are running the right distance for where you are at in the moment.
Training programs can be physically and mentally challenging. If you have a medical condition or you unsure
as to your current state of fitness please consult with and gain permission from a medical expert before
proceeding.
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