Hello and welcome to the most rewarding sport on planet Earth. At Rerun it, we are delighted that you have chosen to embark on a new running adventure. No matter your skill level, we have the perfect plan to help you reach your 5K, 10K, half or full marathon goals. Our plans increase mileage gradually in an enjoyable and achievable way, leaving you inspired with confidence as you arrive at the start line of your chosen distance on event day. Run Your Best Race Ever with Our Free Customised Training Plans.
BEGINNER 5K TRAINING PLAN
Congratulations on starting your running journey! This beginner 5K plan will help you achieve your running goals and set you up for future success. A structured plan is the key to getting the most out of your training. Let’s review some of the essentials before we begin.
WHO IS THIS PLAN FOR – Ideal for beginners. This 8-week training plan suits those who are new to running. Following a structured running plan is always a good idea to get the best results from your training.
CONSISTENCY – As with all plans, consistency is key. Do not be tempted to run a high mileage one week and then nothing the next. Short and frequent runs are always the best practice.
LISTEN TO YOUR BODY – If you find the scheduled distance or pace difficult, take an extra day’s rest. Change or switch your run days to accommodate recovery when needed. You can always repeat a week, extend your schedule to 10 or 12 weeks, or choose a different running race or challenge at a later date. Listen to your body, it always knows best.
PRE-RUN WARM-UP – Walking or very light jogging is the best way to warm up. This gradually increase the heart rate, circulation, and raise the body temperature in preparation for training. Avoid performing static stretches before a run. Include some mobility and dynamic exercises. Take some inspiration from this list of warm-up exercises: jumping jacks, high knees, arm/shoulder circles (both directions), front kicks, back kicks, lunges, speed skaters, calf raises, toe touches, lateral shuffle, bodyweight squats. Or find several additional warm up ideas here.
RUNNING PACE – Your race pace should be comfortable. This means that you should be able to talk easily while you are running. Remember, as the weeks progress, your body will adapt to the increase in distance and tempo and become more used to the demands of running. We all progress at different rates, so be patient and never compare yourself with others. See beginner pacing here.
You are stronger than you think. Let’s do this! Access the BEGINNER 5K. Training Plan here.
TRAINING PLAN KEY
CROSS TRAINING – Make use of cycling, swimming, elliptical trainers, or attend a spin, circuit, or other suitable training class. These alternative activities allow your running muscles and joints to rest while still working on your cardio. Cross-training activities should be undertaken within the moderate effort zone.
REST DAY – A no-exercise-whatsoever day. Rest days are paramount; they allow your body to recharge, recover, and repair, and help you improve as a runner. They are critical for recovery and injury prevention.
EASY RUN – A short, slow, easy run that is usually performed a day or two after your long run. Use these days to run easy and actively recover.