How this works
The plan climbs a ladder of run lengths: 1, 2, 3, 5, 8, 10, 12, 15, 20, 25 and then 30 minutes without stopping, which is about 5 km at an easy pace for most people. If you can already jog 5 or 10 minutes you start higher up. Every session starts and ends with a 5 minute walk. Your last week ends with a 5 km run.
Track every run in Treqz Run.
Follow this plan in the app, claim the streets you run, and keep a streak. Treqz Run opens soon.
Quick questions
What is a 5K?
5K means 5 kilometres, about 3.1 miles. Many people also write it as 5 km. A first 5K usually takes beginners 30 to 45 minutes.
How long does it take to go from zero to 5 km?
Most beginner plans take 6 to 10 weeks with 3 sessions a week. This tool makes 6, 8 or 10 week plans.
Can I walk during the run?
Yes. The early weeks are run and walk intervals, and the walking breaks get shorter as you build up.
What if I miss a session or a week?
Repeat the week you missed rather than skipping ahead. Do not double up sessions to catch up.
Is this medical advice?
No. If you have a health condition, are pregnant, or have not exercised in a long time, check with a doctor first. Stop and rest if you feel chest pain, dizziness or sharp pain.