6 week 'beginner to 5k' training plan

It's spring, people are coming out of hibernation and thinking about starting to run but are not sure how. Well here is a 6 week beginner to 5k training plan that is easy to follow and also easy to tweak based on your current situation and fitness level.

In this tutorial I aim to give you the tools you need to take this plan and play with it to suit your needs and get yourself from inactive to active, from beginner to 5k runner and who knows where it will take you?!

Make sure you get subscribed as there's plenty more where that came from including 10k training plan (coming next week) and half marathon training plan.

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[phenovision]

stopping by to say, i'm at week 3 and in august i struggled to run for longer than 2minutes and i did my first 2km in 13min :)

[ayeshaborker]

Just wanted to say, I am a beginner and I followed this schedule exactly as described. I recently ran my first 5k in week 6 in 35 minutes. I simply cannot believe I did that. I am now working to improve my pace. Excellent video. Highly recommend

[cupcakenvball]

Just ran my first 5k! Never been a runner whatsoever. Followed your 5k plan. Feeling very accomplished with by 38:02 time considering I could barely finish a mile sometime ago. Thank you!! :)

[boryahL]

Finished !
After 6 weeks i was able to run 5k in 25 minutes 5min/1km RPE 8.5,
My starting point was... never running for more than few minutes on a treadmill. Before starting the program i tried to run as long as i could and ended up running 3km(6min/km) before hitting the wall.
I really recommend this program for beginners who wants to get in shape for 5k run.

Now the journey to 10k begins :)

[Gyr-fhwv]

I DID IT!! I couldn't even run for a minute before but I just did 6km last week. This works. You just have to be consistent. Thank you so much for the plan

[telxtaylor]

Currently on week 4! This plan has worked surprisingly well. At the beginning I could barely run for a minute straight, and the other day I did the 2k without walking. Honestly never thought I'd be able to run a full mile without stopping or walking. Thanks! :)

[fratomdev]

Thanks Mate. My daughter wanted me to run a 5k with my 8 year old grandson since they would be out of town and they already signed him up. I did the first 4 weeks of your program and it got me into running shape to finish the 5k with my grandson. I'm 63, so was happy to get my running legs back. We weren't the fastest, but my grandson never stopped, I was so proud of him. Thanks Again.

[drnishantraizada]

Today I managed to run 5k for the first time in my life. Thank you for this plan.
I wish all the happiness to both of you!

[marekbugajski]

I'm 30 and i've never run continuously more than 1km. Today i've ended this program and made 5km in 28:06💪 10k i'm comming!

[franziskaanlauf]

I just did my 5k run today! It took me 7 weeks but I felt really good today. Thank you so much! :)

[Bunny-zmkj]

I’m 21 and haven’t ran since I was 16. Starting this tomorrow!

[Dvjs]

Just had my race yesterday! Ran a little under 26 minutes, and I’m really happy with the results.
Just a few pointers for anyone doing this program. Listen to what he says outside of the just training plan! Make sure to stretch well before and after your run. It prevents injuries and makes your run feel a lot better. Week 4 is where you really want to focus on pacing since the runs get longer, and week 5 was the hardest week based off my experience. Most importantly don’t compare yourself to others whether that be on social media or someone you see running past you while on your run. At the end of the day consistency is the key to success and we all get better at our own pace!
Great program 10/10 recommend!

[yrocnaeb]

Wrote this stuff down in September and I just ran a 10k in 1:03. This workout paired with a garmin will get you hooked. Thank you so much for your influence.

[ariaous]

I would like to say thank you for coming up with this easy to follow program. Today I just ran my first ever 5K at 32:46. It surely gives a lot of confidence to face the next challenge which is 10K run with, of course, the help of your program. Once again thank you!

[MrPaulgavriloaea]

I just ran my first 5 k in a very long time yesterday, which beautifully crowned 6 weeks of effort following diligently (to my surprise) your very useful training plan. I previously attempted running and tried turning it into a habit but failed always. The one thing that really felt different now following your guidance, was the feeling of accomplishment after each little step forward. I am surprised at myself for having done it and I plan on continuing with the 10 k journey. It's been a tough couple of months and it's honestly great to feel that gradually I can improve some aspects in my life and shape that better person I dream about. The really important message that I'd actually like to convey here is a big thank you for this training plan and for all the videos on this channel, thank you from the bottom of my heart to you both.

[South]

Achieved my 5K! Thank you so much for creating and sharing this plan. Much love!

[JamesDunne]

Great training plan, Ben! Loving your videos 😃 Really pleased to see time allocated to S&C in the weekly schedule - it's an afterthought for so many runners... until we get injured! Building good habits right from the start is smart!

[constantstijn]

Just wanted to say it’s working so well so far! I finished week2 yesterday, I never expected to run 6 minutes continuously so short into a program, even before the session I was like no way I will be able to do that, because my lower legs were already burning during the 2 minute run intervals. But I just went through the pain and kept going. It really surprised me, and I felt so good mentally afterwards!

[javyg]

I really like how you take your time and answer everyone’s questions and check on everyone. That’s really cool of you.👍👊

[Fastman]

I did it!

I did however take a break between week 5 and week 6 for a month, due to a foot injury following the 4K run. I was able to jump right back into running after the break no problem. I have also finally learned to run with proper form so I don't injure myself again, especially from the 5K. Big difference. I usually get some sort of a light sprained feeling on my feet after a run, but after the 5K I was totally fine.

I was only able to run for about 3 minutes before starting program, and now I can run a 5k for 36 minutes! Now on to improving my time.

Thank you so much for your help man. Liked and subscribed.