0-5K RUNNING

PROGRAMME

Before you start the running program, it’s important to understand some of the common terms and abbreviations used in run training.

Walk (W): Walk at a relaxed pace to warm up your body and/or cool down between intervals or after finishing your run.

Easy run (ER): Run at a comfortable pace that you can maintain for an extended period without getting too fatigued.

Fast run (FR): Run at a pace where holding a conversation would be difficult—about 80-85% of your maximum effort.

Interval 30/20/10: Intervals where you run for 30 seconds at low intensity, 20 seconds at moderate intensity, and 10 seconds at maximum intensity. This pattern is repeated throughout the workout.

Hill sprints (HS): Sprint uphill for about 30 seconds, then walk back down to recover before repeating.

The running program is a guide, and it’s always important to listen to your body. If you’re feeling extra tired or sore from other workouts, consider postponing your run. If you need more walking breaks, take them. If you feel you need to repeat the same workout before moving on, that’s perfectly fine too.

Missed a session? It’s normal not to perform at your best every time. You can always repeat the previous week’s training until you feel ready to move forward.

The program is designed to gradually build intensity and endurance week by week. “Training day 2” is your interval day, which should feel a bit more challenging than the other two weekly runs. Remember, this is the session where you’ll see the most improvement!

Good to know: The first three weeks are typically the hardest, but most people find they gain a little more energy after that. Even if you don’t feel it right away, your body will become more accustomed to the runs over time.