Δέσε5K Plan for beginners
From the couch to 5 kilometres in 8 weeks. A simple, gradual plan that combines running and walking — ideal for starting without exhausting yourself or getting injured. Do each workout 3 times a week.
⚠️ Before you start: Always do a 5-minute warm-up (brisk walking) and a
5-minute cool-down at the end. If you feel pain or have a health issue, consult your doctor.
| Week | Workout (after warm-up) |
|---|---|
| Week 1 | 1' run / 2' walk — repeat ×7 (≈21') |
| Week 2 | 2' run / 2' walk — repeat ×6 (≈24') |
| Week 3 | 3' run / 2' walk — repeat ×5 (≈25') |
| Week 4 | 5' run / 2' walk — repeat ×4 (≈28') |
| Week 5 | 8' run / 2' walk — repeat ×3 (≈30') |
| Week 6 | 12' run / 1' walk — repeat ×2 (≈26') |
| Week 7 | 20' continuous run |
| Week 8 | 25–30' continuous run — you've reached 5K! 🎉 |
💡 Tip: Once you finish a workout, put your numbers into the
Pace Calculator to track your
progress. And remember: the goal is to finish, not to run fast. 🏃♀️