Want to start running and run 5km in 12 weeks? Follow this schedule:


This program is designed to help you start out running and learn to run a 5km                                     

Here are a few suggestions to get you started:                                                                                   

1. Wear reflective clothing at all times                                   

2. Obey traffic rules:                      

a. Cross at recognized pedestrian crossing           

b. Stay on the sidewalk if possible, otherwise run facing traffic and as close to the curb as possible            

3. Run with a buddy                                       

4. Run at a pace that is compatible to your abilities and fitness level.                                       

5. Always start running at an easy pace to warm up tight muscles                                              

6. Never run with a fever or illness                                           

7. Do not run with an injury                                        

8. Consult a physician before starting an exercise program                                           

9. All injuries should be reported to a physician, so that proper treatment is taken, along with preventative steps to limit future injury                            


10 times [30 sec. R, 30 sec. W]                                   

Run for 30 seconds then take a 30 second walk break. Do that 10 times.                                

Total time = 10 minutes