{"id":4951,"date":"2025-07-27T05:19:22","date_gmt":"2025-07-27T05:19:22","guid":{"rendered":"https:\/\/andreasphysioblog.com\/?post_type=product&#038;p=4951"},"modified":"2025-07-27T05:31:13","modified_gmt":"2025-07-27T05:31:13","slug":"12-session-beginner-5k-running-program","status":"publish","type":"product","link":"https:\/\/andreasphysioblog.com\/?product=12-session-beginner-5k-running-program","title":{"rendered":"12-session Beginner 5k Running Program"},"content":{"rendered":"<p><strong><span class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">12-session Beginner 5k Running Program<\/span><\/strong><\/p>\n<p><span class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">A walk-run program for new runners or returning to run after an injury.<\/span><\/p>\n<p><strong>Introduction<\/strong><\/p>\n<div>\n<div>\n<p>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.<\/p>\n<div>\n<div>\n<p>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.<\/p>\n<p><strong>Program<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<div>\n<div>\n<p>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.<\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p><strong><span class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">12-session Beginner 5k Running Program<\/span><\/strong><\/p>\n<p><span class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">A walk-run program for new runners or returning to run after an injury.<\/span><\/p>\n<p><strong>Introduction<\/strong><\/p>\n<div>\n<div>\n<p>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.<\/p>\n<div>\n<div>\n<p>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.<\/p>\n<p><strong>Program<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<div>\n<div>\n<p>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.<\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"featured_media":4954,"comment_status":"open","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"postBodyCss":"","postBodyMargin":[],"postBodyPadding":[],"postBodyBackground":{"backgroundType":"classic","gradient":""}},"product_brand":[],"product_cat":[399],"product_tag":[400,398],"class_list":["post-4951","product","type-product","status-publish","has-post-thumbnail","product_cat-ebook","product_tag-coffeeguide","product_tag-ebook","post","first","instock","downloadable","virtual","purchasable","product-type-simple"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.5 - aioseo.com -->\n\t<meta name=\"description\" content=\"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. 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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. 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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. 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