About
This 8-week beginner 5K program includes three workouts per week (e.g., Mon/Wed/Fri or Tue/Thu/Sat) and is designed to help you build up to running a full 5K without walking, ideally finishing in 35–45 minutes at a pace of 11:00–14:00 minutes per mile. The plan uses a walk/run interval method that gradually progresses to continuous running, with a focus on training in heart rate zones between 60–75% of your maximum heart rate and a target RPE (Rate of Perceived Effort) of 3–6 — meaning most runs should feel comfortable and conversational. Weekly Breakdown: Weeks 1–2: Begin with walk/run intervals at low intensity (RPE 3–4, 60–70% HRmax); walk whenever needed. Weeks 3–4: Increase total run time with fewer walk breaks; effort stays light and steady (RPE 4–5, 65–75% HRmax). Weeks 5–6: Transition to continuous running at an easy, steady pace (RPE 5–6, 70–75% HRmax). Weeks 7–8: Complete 5K simulation runs; run at a comfortable pace but push slightly harder during the last 1–2 kilometers (RPE 6–7, up to 80–85% HRmax on race day).