**3 km to 5 km Running Programme – Build Confidence, Go the Distance**

This structured 4-week training plan is designed for runners who can already complete a comfortable 3 km run and are ready to progress safely to a continuous 5 km. It provides a clear, realistic pathway to increasing distance without overloading the body or relying on guesswork.

The programme includes three runs per week, Intensity is guided using simple perceived effort cues, making the plan accessible regardless of pace, experience, or training environment.

Each session is purposeful, easy to follow, and suitable for road, treadmill, track, or trail running.

By the end of Week 4, you will be prepared to complete a continuous 5 km run at an easy, sustainable pace, setting a strong foundation for future goals such as improving time, building weekly mileage, or progressing to longer distances.

This plan is ideal if you want:

* A logical next step after your first 3 km
* A safe, structured route to 5 km
* A realistic plan that fits around a busy schedule

Simple, progressive, and effective — this programme helps you move from “can run” to “confident runner.”

Completed this? Move on to our Journey to 10km!

If you require further 1-1 support or advice please contact us directly to discuss our personalised coaching programs.

JimsGym@Myself.com

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