5K Beginner Training Plan (9-Week)

£6.99 £9.99

This 9-week plan is designed to take you from walking to confidently running a full 5K — no stress, no rush, just steady progress.

Built on the Slow Wins philosophy, the focus is on consistency, recovery, and enjoying the process rather than chasing pace. Each week includes three run/walk sessions with a gradual reduction in walk breaks and a gentle increase in run time. You'll also benefit from strength and cross-training days to support your overall fitness and reduce injury risk.

Whether you're completely new to running or coming back after time off, this plan gives you a safe, fun, and flexible structure to help you build confidence and a habit that lasts.

This 9-week plan is designed to take you from walking to confidently running a full 5K — no stress, no rush, just steady progress.

Built on the Slow Wins philosophy, the focus is on consistency, recovery, and enjoying the process rather than chasing pace. Each week includes three run/walk sessions with a gradual reduction in walk breaks and a gentle increase in run time. You'll also benefit from strength and cross-training days to support your overall fitness and reduce injury risk.

Whether you're completely new to running or coming back after time off, this plan gives you a safe, fun, and flexible structure to help you build confidence and a habit that lasts.

What you’ll get:

  • 3 structured run/walk sessions per week

  • 1 day of low-impact cross-training (cycling, swimming, or yoga)

  • 1 strength day for injury prevention

  • Weekly fun goals and motivational prompts to keep it light and engaging

  • A gentle progression in time on feet and running duration

  • Built-in rest and recovery days

By the end of the plan, you’ll be able to:

  • Run for 30 minutes (or 5K) non-stop

  • Build a regular running routine you enjoy

  • Feel confident, strong, and proud of how far you’ve come