5 kmStarting out
Your first 5 km
10 weeks 3 runs a week
Your starting pointYou can walk comfortably for 30 minutes. You do not need to run continuously. Make room for three easy sessions each week.
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Runners Gateway
Runners Gateway
Training
A little structure for where you are now. Read every week before you make it yours.
Want a gentler path to 5 km? Explore all 22 weeks of Walk Run Achieve.
8 plans for your selection. Every published schedule is open to read.
10 weeks 3 runs a week
Your starting pointYou can walk comfortably for 30 minutes. You do not need to run continuously. Make room for three easy sessions each week.
Read the plan8 weeks 4 runs a week
Your starting pointYou can run 5 km comfortably and have a consistent three-day running routine of about 12–18 km a week. The fourth day is short and easy.
Read the planPathway helps with confidence, habits and understanding your walking or running. Take what helps, whether you are following a plan or finding your rhythm.
Explore Pathway12 weeks 3 runs a week
Your starting pointYou can complete an easy 5 km, including walking breaks, and already have a three-day running routine.
Read the plan10 weeks 4 runs a week
Your starting pointYou can run 10 km comfortably and already run four days and about 20–25 km a week.
Read the plan16 weeks 4 runs a week
Your starting pointYou can run 8 km comfortably and have a consistent three-day routine of about 15–20 km a week. The added Monday run is short recovery running.
Read the plan14 weeks 4 runs a week
Your starting pointYou can complete a half marathon comfortably and already run four days and about 25–35 km a week.
Read the plan20 weeks 4 runs in most weeks
Your starting pointStart with a regular running base: four days and around 20–25 km a week, including a comfortable 8 km run.
Read the plan20 weeks 5 runs a week
Your starting pointYou have completed a marathon or have equivalent sustained endurance, run five days and about 35–45 km a week, and can run 16 km comfortably.
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