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First 5K: 8-Week Beginner Run Plan (PDF)
$19.00
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First 5K: 8-Week Beginner Run Plan (PDF)
$19.00
From walking to running 30 minutes without stopping. Eight weeks of short run-walk sessions, built for total beginners and anyone getting back into running.
What’s inside
- 3 run-walk sessions a week for 8 weeks (24 runs in total)
- A week-by-week plan, from 1-minute runs to a full 30 minutes
- How to run easy: the talk test, simple form tips and warm-up
- Optional 15-minute strength routine for runners
- Cool-down stretches and fixes for common niggles like shin pain and side stitches
- Race-day tips for your first 5K, plus an 8-week run log
Details
- Equipment: running shoes and a timer. Works outdoors or on a treadmill
- About 25–40 minutes per session, including warm-up and cool-down
- Format: 10-page PDF
- Language: English only (the PDF isn't translated, even if you're viewing the store in another language)
Digital product. Instant download after purchase. All sales are final. General fitness information, not medical advice. Check with your doctor before starting, especially if you have a heart, lung or joint condition or are pregnant or postpartum. For personal use only.