Train to run your first 5K with this 8-week plan for beginners
1
Today you start your 5k training with the Doctor. You'll be mostly walking around Abel, with some 15-second jogging sprints.
2
Each week, all three workouts will be the same. So today you'll again be mostly walking, with 15-second jogging sprints. You'll still be around Abel Township, but you might have some company.
3
Final week one workout - just this one today and you'll be moving on to a new workout next week. 15-second sprints, walking, free-form run. You know the drill.
1
This mission introduces heel lifts. If you're not familiar with this exercise, see the guide picture below for instructions.
New workout today. You'll be increasing your sprints to 30-seconds, as well as doing some heel-lifts. You'll be staying in Abel today.
2
Same workout as last time - remember to check how to do the heel-lifts if you're not sure. As you're getting fitter, the Doctor might agree to a workout outside Abel.
3
Final workout of week two - you're nearly 25% done. This time, Janine's got a special assignment for you.
1
This mission introduces knee lifts. If you're not familiar with this exercise, see the guide picture below for instructions.
New workout today, and a new person to meet. You'll be running for one minute without stopping, and doing some knee-lifts.
2
Second time doing this workout of one-minute sprints and knee-lifts. And Runner 10's here to ask for your help.
3
Last workout of this week - you'll be changing it up again next week! Janine has an important job for you today. Your training will take you through dangerous territory; be careful.
1
An old friend's back, and there's a brand new workout for you. This week you'll be doing more free-form running, more knee-lifts, some changes from fast to slow walking and back again, and some walk/run drills. You'll finish with a 15 minute free-form run. It's all change!
2
The same workout as last time, with slow walk/fast walk/run drills, knee-lifts and lots of free-form running. You'll have a companion on your run today.
3
There's an emergency. You'll be doing your usual workout today, but... we really need you at the top of your game, Runner Five. This is serious.
1
A new week, a new workout. The Doctor will be talking you through it today: there'll be free-form running, heel-lifts and walk/run drills.You'll finish with two ten-minute free-form runs with five minutes recovery in between.
2
As usual, this is the same workout as last time. And Sam's here to give you your special assignment for the day - a journey to a small settlement.
3
Last of this week of workouts, and Runner 4 has a top-secret mission for you.
1
This mission introduces half squats. If you're not familiar with this exercise, see the guide picture below for instructions.
A new workout today, so just a simple run around Abel. You'll do a 10-minute free-form run, some half-squats, then three seven-minute free-form runs with two minutes for stretching between each run. Try to save some juice in your tank for the third run, and finish strong.
2
A dull workout today, Sam and the Doctor are sorry. Nothing interesting is likely to happen.
3
Last of this week's workouts, and Runner Six wants to have a word with you.
1
This mission introduces skipping. If you're not familiar with this exercise, see the guide picture below for instructions.
Sam's got some news, and there's a new workout today - ten minute warmup, free-form running and some skipping. Try to run as much as you can in the free-form runs.
2
You'll be training with Runner 4 today - the same workout as last time, with a run to the fuel dump.
3
The last of these workouts - and next week will be your final week of training! Runner Seven will be going out with you today to assess your fitness to become a full Abel Township Runner.
1
Final week of training. This is where it all comes together, Runner Five. You'll be doing free-form runs, with breaks for stretching. Run as much as you possibly can. And trust yourself: you've done the work, you can do this.
2
A new workout today, just to get you extra-prepared for the 5k run at the end of the week. Free-form runs, with breaks. You can do it.