physicalfeed

First 5K

Nine weeks from walking to running for thirty minutes without stopping. Three runs a week, half an hour each.

Weeks
2 9 weeks · with a trainer
Days a week
3
Level
Beginner
Gear
Running shoes. A watch or a phone to time the intervals.

Build my plan

The sessions Three days a week

Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.

Week 1

Day 1 Run 1

  • Running or Jogging 1 × 30 min: walk 5, this week’s intervals, walk 5

Walk the first five minutes at a brisk pace before the intervals start, and the last five to finish. Every week has three of these; do them on non-consecutive days.

Day 2 Run 2

  • Running or Jogging 1 × 30 min: walk 5, this week’s intervals, walk 5

Same session as Run 1 — the second of this week’s three. Run slow enough to hold a conversation; speed comes later, on its own.

Day 3 Run 3

  • Running or Jogging 1 × 30 min: walk 5, this week’s intervals, walk 5

The third of this week’s three. If the week felt too hard, do next week’s three at this week’s intervals — repeating a week is the plan working, not failing.

Week by week

  1. Week 1 · Introduce
  2. Week 2 · Build
  3. Week 3 · Build with a trainer
  4. Week 4 · Deload with a trainer
  5. Week 5 · Push with a trainer
  6. Week 6 · Push with a trainer
  7. Week 7 · Peak with a trainer
  8. Week 8 · Deload and test with a trainer
  9. Week 9 · Introduce with a trainer

Get all 9 weeks free with a trainer.

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