12-session Beginner 5k Running Program
A walk-run program for new runners or returning to run after an injury.
Introduction
If you are completely new to running, this walk-run program will build your capacity to run from 1 minute to 30 minutes continuously within 12 sessions or a mininum of 4 weeks. Those returning to training after injury can also use this program but may be able to progress more quickly or start at a later week. For example, start in week 8.
Begin each session with 2-5 minutes walking to warm up. Perform the run sections at an easy pace. A good advice is to invest in a good running shoes, watch and download Strava App to log your running.
Program
Note: Include a maximum of 3 sessions per week and a minimum of 1 session per week. This ensures sufficient rest days between sessions. If a session feels particularly challenging, it can be repeated before progressing to the next one.
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