Training for a First 5K - What Running Program To Do?

by Kathryn H.
(Cobden, Ontario)

Hi! I am currently on week 5 of your 12 week Beginner's Running Program to work up to running 30 minutes straight. Once I complete that, I'm thinking the next goal would be to run a 5K.

Do you have a program set up already for that, like you do for your 10K, which people can print off your site and use?

This is all new to me and a bit confusing to try and come up with a program myself, what with base running, tempo runs, intervals, etc. The simpler the better, right?!

I very much appreciate your site and all your straightforward information. If you don't have anything, could you help me personally to set up a training program?

Thanks so much, Kathryn

Answer by Dom:
Hi Kathryn,
Great to hear you are doing one of my Beginners Running Programs.

I am always happy to hear when there are people out there using the programs to start their running journey.

Once you get to 30 minutes of non-stop running you should be pretty close to being able to complete a 5k. Of course, depending on your running speed. That's more or less why I did not feel the need to put a separate 5k running program on the site and let people immediately progress to the 10k!

Having said that, if, after getting to 30 minutes non-stop running you are interested in sharpening up your 5k running, then yes, I could help personally. I understand that with all the different running workouts you can choose from, it can get confusing, especially if you are new to running. So, feel free to check out my running coaching service. I can provide you with a tailor-made running program of flexible length, depending on your needs.

Happy to help and once again, fantastic to have yet another happy user of this site!
Kind regards,
Dominique