0-5km The Complete Beginners Free 5K Running Training Program
Why Train For A 5K?
5Km is 3.1 miles and is a great distance to set as a target, especially if you are new to running or training altogether. It is a distance that almost everyone can cover, even if you have to walk most of it. But we don’t want to aim for a 5Km walk; this is a program to get you running the whole distance!
What to Expect From This Exercise Program
We are not aiming for a time; the goal here is to run the whole distance. This is a couch to 5k, so if you can already run a full 5Km CLICK HERE for our advanced 5k training program and try to improve your time!
This program is over eight weeks, but it can take longer, and that’s ok. You should not pass a week until you can achieve what was set for that week. So if there is a 2Km run, and you could not run the whole distance, repeat that week until you can.
When following a training program, your rest days are as important as your workout ones. Rest, however, does not mean staying in bed all day! Spend your day being as active as you usually are, eat well and keep hydrated.
These days are a part of your training, so they are not conducted at a pace you might browse the isles of TK Max! You’ll need to get a shifty on! You should be walking at a speed that you only just about hold a conversation; you should get a bit of a sweat on by the end.
When To Stop
Listen to your body! To repeat the above, this is an 8-week fitness program, but it can take as long as it takes. If you feel a little niggle, it’s always best to rest for a few extra days and then re-start that week, or even the previous week. If you have a more severe injury, you may need to seek the advice of a health professional. The aim here is to build you, not break you.
To Finish With
From Bootcamp UK, we wish you the very best of luck with this; stick to it, make it your focus, and you will achieve it! The first step is to commit to this, tell your friends that you are doing this, share it on social media and let them hold you accountable.
Good Luck, and please drop us an email and let us know how you got on.