How to Start 5k Run Training in 2024: Absolute Beginners Guide

[@michaeldoherty7434]

I fully agree with the concept. You need to build up strength in your core and legs especially if you are new to running. Do this slowly and also run well within yourself at the start otherwise you risk injury which could take days to weeks or longer to recover from. You can increase intensity later but don’t begin too hard. Older runners will need longer to build up strength and may also need more time between runs to recover…….that’s fine as this is your personal plan.

[@brikler7717]

nice video. I'm older trying to get back into shape. I have a goal of running a 10K in the fall. This plan / method sounds more interesting than others.

[@Cranberrycrayfish]

Ill be running my first ever 5k this december this is very helpful for me thank you sir 🙏

[@greenapple1069]

I finally ran 5k after changing my breathing technique. Last time it was very hard to break the 2km. I'm just a beginner.

[@christiantgolden]

I like boring 😆. I am most successful when my plan is as simple and consistent as possible. That goes for my diet and exercise. That doesn't work at all for many people I know, but it's the only thing that works for me. My problem, however, is my addictive personality. I've just started my (evolving) couch to 5k journey a couple weeks ago. Already, I find myself not wanting to be sedentary AT ALL (not good since I'm a work-from-home software developer). I feel like I should be exercising all the time. If I don't get a 3+ mile run/walk in in the morning AND another 3+ mile run/walk in at night every day, I feel like I'm wasting time. I know I need the rest, but it's very hard to force myself to rest (that would've sounded absolutely ridiculous to me just a few weeks ago). What's my routine: 1:1 minute walk:run. All of that being said, I love (1) your focus on practicing proper running technique, (2) incorporating sprints, and (3) incorporating exercises. I definitely need to incorporate those areas of focus into my training. I know I need to be careful (probably more careful than I currently am). It's hard. I was in very good shape up until my early 30s when I ballooned up from averaging 145 lbs to around 185 lbs, and kept on creeping up until May 1 of this year when I was around 215 lbs. I'm now down to around 177 lbs and have more energy than I've had in like 20 years.

[@nancypotapczyk7988]

This is genius!!!

[@Plagueis313]

It really is. Now that I'm paying attention.

[@hikergir01]

I have been running using run/walk intervals. But that plan isn't really made.for trail running. I'm so happy I found this plan. Thank you.

[@UpgradingJeff]

Sounds great, How do I manage my time? I am brand new and do not have a smart watch.

[@dandewsirbello]

Day 1: Im a tryhard so i ran 2:30 the first time and i had to match that the whole run. It was not fun. Day 2: My calf felt it this day from yesterday and i spent the day trying to stretch it out Day 3: Luckily my calf felt better so i went for my sprint and it felt pretty good, I think ill try to jog next time

[@genete8037]

Thank you 🙏🏼

[@leonmorgans4250]

Im too heavy at 120kg. I completed couch to 5k a few years back. Ive let myself get too big for this now.

[@tomr200199]

Dude, couch to 2k is a bigger achievement for some than couch to 5k. It's only yourself you need to compare yourself to, not the distance anyone else can run. Set up your own routine, listen to your body, and do it. Diet will bring your weight down, and exercising will make you want to eat better. Never too late for anything, you can always do couch to 5k in 4 months when you're in a more appropriate place.

[@romaengholm]

Same, and succeeded the first time and I'm doing it again now but I designed my own based on two training plans - the UK one and one that is from my country (Denmark). I'm in the same boat as you so what I did was to walk for 2 months first until I got my confidence back, I started running 3 weeks ago and just finished my own plan the other day to last longer than 9 weeks, about twice the same length. The first time, I found 9 weeks just quickly went past and after 30 minutes continuous running, I felt a bit shortchanged. I'm doing it slower this time and mixing my run with yoga and pilates. Whatever you do, maybe walking first might do the trick?

[@bje8466]

I would start with some weeks walking... 10k steps a day; add 1k each week. I started at 130kg+ couldn't run 30 seconds and by about week 3-4 of walking found I could actually manage jogging for while; very slowly. Dropping some weight makes a lot of difference; now down 20kg over a few months; less walking (aim at 10k) but doing cardio runs for an hour a few times a week and can manage a very slow steady 5k at 42 minutes today. This program looks great - I really like the running form basics and the strength workout which i am realising are super important in being able to run better.

[@Mokojumbiett]

Thank you.

[@fop6033]

Lets just say I started from literally sitting on the couch all day to wanting to run a 5k. Why would you add a sprint day on day 3? Shouldn't you build up a good aerobic base before adding speed work?

[@PatrickWoerner]

sprints introduce better running form since you land on the middlefoot/forefoot and trigger the anaerobic system. you need to build both systems, not just the aerobic.

[@fop6033]

@@PatrickWoerner I can see adding speed work later down the road when a runner has developed the muscles and endurance to be able to support sprinting, but I think the 3rd day of training is asking for injury to occur. I guess its like asking a lifter who can only lift the bar on their 3rd day of training to do a 1 rep max

[@kidxclusive]

@@fop6033to be fair, if you’re training for any weightlifting or powerlifting plan you should actually do the 1RM first to determine percentages of that maximum. Otherwise you’re training with arbitrary numbers

[@summerbreezefitness]

@@fop6033 With any program, it doesn't have to necessarily be followed to a tee. If you don't believe you are in a physical state to do sprints, then don't. If you think you need to implement them further down the road as you get more in shape, then do that. But you could even try a 10 second sprint and see how you feel. It's your training program - listen to your mind and body.

[@HeulfrynRei]

Is there an app for timer. We can input run duration and walk duration?

[@dangananelwinjohn3811]

You can try strava, it records the run duration and your pacing

[@sherholubowich9627]

I use SIT. Free app that lets you input seconds as well as minutes plus the number of repeats you need when learning

[@Nick71237]

Annyone cam recommend me an watch app that xan remind me if my 2min rwst is up and resome 1min jog?

[@tajzaful]

The longest I've ever ran is 1.3 miles😢 huge improvement bc I've been severely anemic. I'm no longer anemic so I want to run more. I bought a fitbit so let's see😊😊

[@msus4791]

Thanks a Lot!!!!

[@alyssadink4415]

What to do after week 8?

[@JR-xt1bj]

Dear Sirs, unfortunately your website is (currently) not accessible for me - located in Germany. I like your way to set all the different focuses and would like to build a personalized training plan within 12 weeks instead of 8…. Anyway: great content! Thank you!

[@MyWellnessJourney1]

Can I do this on a treadmill?

[@spumoni9713]

Just so you know it is much easier to run on a treadmill than outside. I use to practice on a treadmill then when I hit the pavement it wasn't as easy. The treadmill gives a little momentum whereas when you are outside...the momentum is all you.

[@nalinisudhakarsanjeevi1817]

Nice sir can you give work out schedule for 5 km race walking sir

[@leahellis4448]

What if you have asthma how do you build your lungs stronger

[@HuyNguyen-oj7hu]

If i start from 15s run. In week 8 i rest 15s and run 120s. How about week 9? I start from rest 2min and 120?

[@dee1526]

On strength day how much rest between each of the 4 sets….or just go through the entire routine 4 times with no rest?

[@mouayedalsinani7664]

Do what is suitable for u Dont stick with certain thing Just enjoy it

[@KWitt-cc9bd]

I think that it’s funny when he says that 45 minutes is way longer than it would take to run a 5K. I power walked my first 5K fun run with no preparation in 50 minutes. I’ve decided to try to actually train for the next 5K. I turn 60 in less than 2 months and haven’t even jogged in over 30 years. Even when I did jog when I was younger I was never very fast so I don’t have much in the way of expectations. I was able to run continuously for 56 minutes for my first long, slow run but only covered 3 miles. Meaning that my long slow run was slower than when I power walked the 5K! Yikes! My question is about the run/walk workout at the beginning of the week. If I can slog (slow jog) for the entire 30 minutes how do I incorporate faster intervals without moving into sprints?

[@fredwilliams7893]

My best 25:00 at 217lbs.

[@Kawaii_factory]

I have to run 5k under 20minutes, is this program good for me, i am a very fit 19yo

[@keithad6485]

Yep, the speed at which you run is your choice. I have done couch potato to 5 km run and it works.

[@Kawaii_factory]

Can i do these in a treadmill instead of a track?

[@timotejbuh5432]

is it good for 14yo?

[@Rgrtls]

It is currently 7:17 PM on a Friday night. Tomorow morning at 8:00 I have to run a 5K in 45 minutes. I have no prior training and am in not great shape, please help me. If I don't complete this I fail gym class.

[@nimeshyadav9553]

That's easy af

[@mcarter8857]

Can someone please expand on the hike day? Do I fast walk 25 min, then run for as long as I can?

[@mvath4202]

I've been training with MOTTIV for 12 weeks. I would estimate the amount of time you think you can slow jog and subtract that from the suggested time. If total time is 25min but you can jog 3min start your slow jog 22minutes into your workout. Good luck! I'm training for my first sprint triathlon and have been so happy with the training program! If you follow his program 80-100% you*will* see a difference! His method works!! Have fun and good luck!

[@mcarter8857]

@@mvath4202 Thank you! This is my first program of his, and I'm obviously just on the first week. Thanks for the advice and good luck on your first sprint tri!

[@keithad6485]

Did the couch potato to 5 km program just before china virus, this program works! on the last day of the program, I was so fit, I wanted to keep running!

[@Renstah02]

So if i can run for 30 minutes on day one i should? Am i going to get shin splints if i do that?

[@conantheagrarian]

can’t buhliebe you put Brett Farve in the thumbnail after he stole all that welfare money …

[@emmakelley8567]

How can the workout be 30 minutes long with a 2 min rest and a 3 minute run. Isn’t that just 5 minutes total? I need help understanding that part!!

[@LuisOrtiz-pe8sm]

You run for 3 minutes and then rest for 2 then run again for 3 minutes and rest. You continue doing that until you reach your time goal, in this case 30 minutes

[@mrwilson.1]

We're all dumber after reading this comment

[@JDS10.0FitnessHealth-p3h]

at least use clips of you actually RUNNING you backseat patato !

[@rocketleague2136]

Isnt more important to watch HR and build mythocondria

[@britishrocklovingyank3491]

If you are coming off the couch it's more important to move. Fanciness comes with more fitness.