From zero to 5K in 4 weeks: free beginner’s guide to running success
Have you always wanted to run a 5K but didn’t know where to start? Maybe you’ve never run before, or you’ve tried and given up. You’re not alone! I’ve been there too. I started running over 10 years ago and I’ve done Parkruns (which are 5Ks) and several races).
That’s why I created this simple, easy-to-follow 4-week 5K training plan, packed with personal tips and advice to get you across that finish line. Health is wealth.
Why this 5k plan is perfect for you?
- Beginner-Friendly: Designed for those who have never run or are just starting out.
- Easy-to-Follow 4-Week Plan: A clear, structured schedule to build your fitness gradually.
- Personal Tips & Advice: I’ve shared my own experiences and lessons learned from running countless 5Ks.
- Motivation & Support: Overcome common beginner challenges and stay on track
What’s inside the 4 week 5k training plan?
- I’ve included a detailed 4-week training schedule with walk/run intervals and progression.
- Examples of which days to rest, do light activity, or train
- A space for you to note down what time each day you’ll commit to your training
- Motivational top tips to keep you going.
A sneaky peek into the 7 page plan..
My personal promise
I know starting a running routine can be intimidating. But I also know the incredible feeling of accomplishment that comes with finishing a 5K. I’ve poured my heart and soul into this ebook, sharing the tips and tricks that helped me become a regular runner. I’m confident that this plan will help you achieve your goal.
Need some motivation along the way? Come and join me on Instagram, TikTok and YouTube.
Written by Katie McDonald, 21st May 2025
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