Run Your First Race in Six Weeks

To go from total beginner to 5K runner in just six weeks, follow this plan from Joan Geraghty, author of Anyone Can Run.

Running is an activity everyone can enjoy and reap great benefits from. What’s more, it doesn’t take a huge amount of time to make progress.

Remember, having a goal - in this case a 5k event - will help you stick to the training plan. Find 5k events here.

We’re just going to start by aiming to run one minute at a time, without stopping, gradually working up to three 30 minute runs per week. Train on alternate days, in 30 minute sessions, giving yourself one long two-day break during the week.

To ensure you start running the right way, avoid these Five Common Mistakes by Beginner Runners.

Our Goal: To run for 30 minutes (5k) after 6 weeks.

Week 1

• Session 1: Walk for one minute, run for one minute, as many times as you can.Take it at a steady jogging pace and if you need more than a minute to recover, that’s fine. Just start running again as soon as you can at intervals throughout the half-hour.

• Session 2: The same run/walk routine, but try to extend the running periods for a little longer.

• Session 3: If you’ve been taking walking breaks longer than your running bursts, stop it now. You’re no longer a beginner.

Tip
For somebody new to exercise running for a whole minute can prove exhausting. But with consistent practice, it does become easier. The more you do, the more you can do.


Week 2

• Session 1:  Run/walk at two minute intervals.

• Session 2:  Run a bit longer than you walk at each interval. (E.g. run for three minutes and walk for two minutes.)

• Session 3:  As session 2.

Tip
Remind yourself of your goal. Six weeks is not a very long time – you can stick with this programme and you will soon run for 30-minutes nonstop. Keep going!


Week 3

• Session 1: Run for as long as you can without a break. Keep going past two minutes, then three, up to four and five minutes if possible. Walk for two minutes after you run. By the end of the session try to have achieved an eight-minute run.

• Session 2: Try at least two eight-minute runs. You can do it.

• Session 3: Go all out for this last session of the week. If you need to stop after five minutes, just walk for two minutes then start again. Aim to run for more than ten minutes in one go. Ideally, you should finish week 3 having completed a 15 minute run.

Tip
Add a motivational treat such as running to music or time your treadmill session to coincide with a TV programme you can watch on the gym monitor.

You’re half-way there!


Week 4

• Session 1: Run as long as you can without stopping, at least 15 minutes. Then keep going some more, up to 20 minutes if you can. Rest and then run for a few minutes more. Really push yourself.

• Session 2: Repeat the performance of session 1. This may seem challenging, but  your body will be adapting to the exertion. You can do this. Keep running for at least 20 minutes.

• Session 3: As Session 2.

Tip
Notice benefits that come with regular exercise. The scales may have dropped or your clothes might fit better. Your mood may have lifted as you feel better about yourself after pushing yourself physically and mentally.


Week 5

• Session 1: Run for 10 minutes, walk for one. Repeat twice.

• Session 2: Run for as long as you can, up to 20 minutes. Walk for up to five minutes, run the last five minutes.

• Session 3: As for session 1.

Tip
You’re nearly there - just two weeks to go. You’re now someone who can keep running non-stop for at least 20 minutes - a runner! Your goal this week is to maintain progress. You should feel proud.


Week 6

• Session 1: Run 15 minutes, walk 1 minute. Repeat.

• Session 2: Run 10 minutes, walk 1 minute. Repeat twice.

• Session 3: Keep running for 30 minutes.

Congratulations you are now fit to go for your first 5k fun-run. Well done! 



This article is an abridged extract from Anyone Can Run, by Joan Geraghty, available from bookshops priced £12.99 or online at www.fitnessjunkie.ie for €12.00 (around £10.60).

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Coming soon: Joan’s 6 week 5k to 10k training plan.