MILES

Your First 5K Plan

An 8-week run-walk ladder from your first jog to a full 5K

Before you start

Wear supportive running shoes and comfy clothes. In the dark, wear reflective gear (NHS)
Run at talk-test pace: you can talk but not sing (CDC). If you can't, slow down
Pick 3 fixed run days with a rest day between, and one simple route you can repeat (NHS)

Every run: 5-min warm-up walk, the run-walk below, 5-min cool-down walk. Tick each run
Week 1: run 1 min, walk 90 sec, repeat 7 times, then run 1 min
Week 2: run 90 sec, walk 2 min, repeat 5 times, then run 90 sec
Week 3: run 3 min, walk 90 sec, repeat 4 times
Week 4: run 5 min, walk 3 min, run 5 min, walk 3 min, run 5 min
Week 5: run 8 min, walk 5 min, run 8 min
Week 6: run 10 min, walk 3 min, run 10 min
Weeks 7-8: run 20 minutes non-stop, then 25-35 minutes, until you've covered 5 km

No time? Ten minutes counts: even 5-10 minutes a day was linked to lower death risk
Bored? Change your route each week, run a loop, or pick a playlist or podcast
Can't stick to it? Lay out your kit and shoes the night before
Hot day? Run early or late, skip 11 a.m. to 3 p.m., sip water. Rain? Light jacket

Pick a first 5K: parkrun is a free weekly 5 km where you can walk, jog or run (NHS)
Eat a light carb snack 1-2 hours before, like a banana or toast (NHS)
Wear only kit you've already run in. Nothing new on race day
Start slower than feels natural. Stay at talk-test pace and take walk breaks if needed
Next 4 weeks: 3 runs a week, making one run 5 minutes longer each week

Speak to a doctor first if you're worried about your health. Always listen to your body and stop if something doesn't feel right (NHS).

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