5km running plan for people who can run

This plan will help you to exercise to get ready for a 5km race.  

Some people might call it a 5k race. 

It is for people who can run.

In the plan, you will need to walk, jog and run.

A jog is when you run slowly.  

We have a different plan for people who are new to running, or who have not done much running before.

You will need to start to use the plan 12 weeks before you take part in your 5km race. 

The plan is in 3 parts.

This part of the plan tells you how to exercise in weeks 1 - 4.

In the plan, the 5km race is on a Sunday.

If your 5km race is on a different day of the week, you might want to change the days of the exercises. 

On Monday, walk and jog for 20 minutes. 

Make sure you could still talk to someone while you move. 

If you are finding it easy to walk and would be able to talk to someone, start to jog. 

If you are out of breath and could not talk to someone when you jog, go back to a walk. 

You do not need to exercise for the race on Tuesday, Wednesday and Thursday. 

On Friday, walk and jog for 20 minutes.  

Make sure you could still talk to someone while you move. 

You do not need to exercise for the race on Saturday. 

On Sunday, jog for 25 minutes.

Try to jog for as long as you can in the 25 minutes. 

You do not need to exercise for the race on Monday. 

On Tuesday, run for 20 minutes. 

Stay relaxed as you start to exercise more. 

You do not need to exercise for the race on Wednesday. 

On Thursday, run for 20 minutes. 

Stay relaxed and go at a speed that is easy for you. 

You do not need to exercise for the race on Friday. 

On Saturday, run for 20 minutes. 

Stay relaxed and go at a speed that is easy for you.

On Sunday, jog for 25 minutes. 

Well done! You have run 4 times this week. 

You do not need to exercise for the race on Monday. 

On Tuesday, run for 20 minutes at a speed that is not too slow and not too fast.  

Make sure you could still talk to someone while you move. 

You do not need to exercise for the race on Wednesday. 

On Thursday, do some interval training for 15 minutes. 

Interval training is where you change between exercising at fast and slow speeds. 

Run fast for 2 minutes. 

Then run slowly for 2 minutes.  

Keep doing this for 15 minutes. 

You do not need to exercise for the race on Friday and Saturday. 

On Sunday, run for 30 minutes. 

Stay relaxed and go at a speed that is easy for you. 

You do not need to exercise for the race on Monday. 

On Tuesday, run for 25 minutes at a speed that is not too slow and not too fast. 

Stay relaxed and go at a speed that is easy for you. 

On Wednesday, run for 25 minutes at a speed that is not too slow and not too fast. 

Exercise somewhere different.  You could try a different route, or run in a park. 

You do not need to exercise for the race on Thursday. 

On Friday, run for 25 minutes at a speed that is not too slow and not too fast. 

Stay relaxed and go at a speed that is easy for you. 

You do not need to exercise for the race on Saturday. 

On Sunday, run for 35 minutes. 

Remember that you need to run for 35 minutes and try to keep going at the same speed all the time. 

The next part of the plan is the 5km plan for people who can run: weeks 5 - 8.