Complete Your First 5k
An accessible training plan to prepare for your first 5k race. This progressive program will build your endurance gradually, allowing you to run the full 5k without stopping.
Prerequisites
- ✓Able to run 15-20 minutes continuously
- ✓Available for 3 sessions per week
Exporter ce plan
Ajoute les séances à ton calendrier ou exporte-les vers ta montre Garmin / Coros.
Week-by-week program
3 x (3 min course / 2 min marche) = 15 min total - Allure 70-75% FCM
4 x (2 min course / 1 min marche) = 12 min - 70% FCM
12 min de course continue - 70% FCM
18 min de course continue - 70-75% FCM
5 x (3 min 75% FCM / 2 min repos) - Récupération à 65% FCM
22 min de course continue - 70% FCM
25 min de course continue - 72% FCM
6 x (2 min 80% FCM / 90 sec repos) - Allure rapide contrôlée
28 min de course continue - 71% FCM
20 min - 70% FCM
15 min - 70% FCM avec 4 accélérations de 30 sec
5 KM - Course à votre allure naturelle
This plan shows key weeks from the 6-week program. Intermediate weeks follow the same pattern with progressive intensity.
Training tips
- 1.Prioritize consistency over intensity - 3 regular sessions beat sporadic training
- 2.Listen to your body and rest if you feel unusual pain
- 3.Stay well hydrated and maintain good nutrition
- 4.Wear shoes suited to your running style
Frequently Asked Questions
How long does it take to run 5k?
The time depends on your fitness level and pace. A beginner can expect 30-45 minutes, while a trained runner might finish in 20-30 minutes. What matters most is crossing the finish line!
Can I follow this plan without a GPS watch?
Absolutely! Use a free smartphone app like Strava to track distance and progress. You can also use a regular watch and measure known route loops or landmarks.
What if I miss a session?
Don't get discouraged! If you miss a session, just continue with the next planned one. Occasional missed sessions are normal. Try not to miss more than one per week to maintain progression.