Start running: 0 → 5 km

This eight-week programme takes you from walking to running five kilometres. Running and walking alternate, and the running sections get longer week by week.

You will need

• Shoes suitable for running
• A watch or running app
• About 30 minutes three times a week

Steps

1. Run three times a week

   Choose three days with a rest day in between. Every run starts and ends with five minutes of walking.

2. Weeks 1–2

3. Weeks 3–4

4. Weeks 5–6

5. Weeks 7–8

6. Run slowly enough to talk

7. Repeat a week if needed

8. Listen to your body

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