5km running plan for beginners easy read | Mencap | Easy Read

5km running plan for beginners weeks 1-4 Easy Read

Two people in sports clothes with a start banner and a 5km sign.

About this plan

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

Some people might call it a 5k race.

A young man in a running starting position

It is for people who are new to running, or who have not done much running before.

A man walking and a woman running.

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

A woman running.

A jog is when you run slowly.

A booklet with the word plan on the cover and a picture of a boy running.

We have a different plan for people who can run.

A diary with the days of the week in it and a double headed arrow pointing to the days with a times 12 sign beside it.

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

Pieces of paper numbered 1, 2 and 3 with an arrow going from 1 to 2 and an arrow going from 2 to 3.

The plan is in 3 parts.

3 files numbered 1, 2 and 3. There is a circle around file 1.

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

A weekly diary with a circle around Sunday.

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

A diary page with a circle around Friday. There are arrows from Thursday to Tuesday and from Sunday to Friday.

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

A diary with the word Monday circled, a timer showing 10 minutes, a man walking and a woman running.

Week 1: start to get ready for the race

On Monday, walk and jog for 10 minutes.

Woman with speech bubble talking

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

A man walking with a thumb up beside him and an arrow pointing to a boy running.

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

A speech bubble with a cross through it beside a woman and an arrow pointing to a man walking.

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

A diary with circles around Tuesday, Wednesday and Thursday. Beside the diary is a man in running gear crouching down and a red cross beside him.

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

A diary with the word Friday circled, a timer showing 10 minutes, a man walking and a woman running.

On Friday, walk and jog for 10 minutes.

Woman with speech bubble talking

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

A diary page with circles around Saturday and Sunday. Beside the diary is a man crouching in running gear and a red cross beside him.

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

A diary with the word Monday circled, a timer showing 10 minutes, a man walking and a woman running.

Week 2: get more confident

On Monday, walk and jog for 10 minutes.

The legs of a person with trainers on and one foot lifted running with a timer showing 10 minutes and an arrow pointing towards the 10.

Try to jog for longer in the 10 minutes.

A diary page with a circle around Tuesday. Beside the diary is a man crouching in running gear and a red cross beside him.

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

A diary page with a circle around Wednesday. Below it is a timer showing 10 minutes. Beside it is a man walking and a woman running.

On Wednesday, walk and jog for 10 minutes.

A person running in front of some trees.

Exercise somewhere different. You could try a different route, or walk and jog in a park.

A diary with circles around Thursday, Friday and Saturday. Beside the diary is a man in running gear crouching down and a red cross beside him.

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

A diary with a circle around Sunday and a timer showing 10 minutes. Beside it is a man walking and a woman running.

On Sunday, walk and jog for 10 minutes.

The legs of a person with trainers on and one foot lifted running with a timer showing 10 minutes and an arrow pointing towards the 10.

Try to jog for longer in the 10 minutes.

A group of 3 people in white T-shirts smiling with their thumbs up

Well done! You have run 3 times this week.

A diary with a circle around Monday. Beside the diary is a man in running gear crouching down and a red cross beside him.

Week 3: spend more time jogging

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

A diary with the word Tuesday circled, a timer showing 10 minutes, a man walking and a woman running.

On Tuesday, walk and jog for 10 minutes.

Woman with speech bubble talking

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

A diary with a circle around Wednesday. Beside the diary is a man in running gear crouching down and a red cross beside him.

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

A diary with the word Thursday circled, a timer showing 10 minutes, a man walking and a woman running.

On Thursday, walk and jog for 10 minutes.

A woman is exercising with her hands over her head

You are beginning to do more exercise.

A diary with a circle around Friday. Beside the diary is a man in running gear crouching down and a red cross beside him.

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

A diary with the word Sunday circled, a timer showing 15 minutes, a man walking and a woman running.

On Sunday, walk and jog for 15 minutes.

Woman with speech bubble talking

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

A diary with a circle around Monday. Beside the diary is a man in running gear crouching down and a red cross beside him.

Week 4: jog longer and further

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

A diary with the word Tuesday circled, a timer showing 10 minutes and a woman running.

On Tuesday, jog for 10 minutes.

A timer showing 10 minutes beside someone wearing some trainers and running.

Try to jog all of the time.

A diary with a circle around Wednesday. Beside the diary is a man in running gear crouching down and a red cross beside him.

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

A diary with the word Thursday circled, a timer showing 10 minutes, a man walking and a woman running.

On Thursday, walk and jog for 10 minutes.

Woman with speech bubble talking

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

A diary with a circle around Friday. Beside the diary is a man in running gear crouching down and a red cross beside him.

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

A diary with the word Sunday circled, a timer showing 15 minutes, a man walking and a woman running.

On Sunday, walk and jog for 15 minutes.

A hill with some trees and a double headed arrow on the hill.

Make sure you walk and jog up and down hills and slopes.

3 files numbered 1, 2 and 3. There is a circle around file 2.

The next part of the plan is the 5km plan for beginners: weeks 5 - 8.