Welcome to Your First 5K Journey
Level: Beginner
Duration & Snapshot: 10 Weeks • 3 Workouts per Week
If you’ve ever dreamed of running a 5K but didn’t know where to start, this plan is for you. Designed by Olympian runner Ilya Tyapkin, this 10-week absolute beginner program blends walking, running, and recovery to gradually build your stamina.
By the end, you’ll go from 1-minute jogs to confidently completing your very first 5K.
✅ No pressure on speed – just consistency
✅ Built-in rest & recovery
✅ Running drills (RD) to improve form and prevent injury
Training Plan Breakdown
Your training is split into phases, each with a specific purpose:
- Adapt – Getting your body used to movement
- Prep – Building routine and consistency
- Base – Developing endurance
- Build – Increasing running time with less walking
- Sharpen – Adding slightly faster runs to feel light on your feet
- Peak – Confidence-building runs before race day
- Taper – Reduced training so you’re fresh and ready to race
Every week combines walk/run intervals, rest days, and short running drills. By Week 6, you’ll complete your first continuous 20-minute run — a major milestone. By Week 10, you’ll line up for your first 5K ready and smiling.
🔍 Sample Week Preview
Here’s a snapshot of Week 3 (Base Phase):
| Day | Session | Load |
|---|---|---|
| Monday | 2 min walk / 2 min run × 20 min + RD | Low |
| Tuesday | Rest | — |
| Wednesday | 2 min walk / 2 min run × 25 min + RD | Medium |
| Thursday | Rest | — |
| Friday | 2 min walk / 2 min run × 20 min + RD | Low |
| Saturday | Rest | — |
| Sunday | Rest | — |
Load refers to effort level: Low (easy), Medium (manageable challenge), High (mentally & physically tough).
How Does the Training Plan Work?
The plan uses a run/walk method to gently introduce your body to running. Instead of jumping straight into nonstop runs, you’ll start with short jogs broken up by walking intervals. Each week, the running segments get a little longer while the walking segments shrink.
This gradual progression helps:
- Prevent injuries
- Improve endurance safely
- Build confidence step by step
By Week 6, you’ll run for 20 minutes continuously, and by Week 10, you’ll complete a full 5K distance.
What Paces Should I Train At?
Since this is a beginner plan, pace is not the focus — effort is.
- Easy/Walk-Run Sessions → Run at a conversational pace (RPE 3–4/10). You should be able to talk in full sentences.
- Medium Load → Slightly challenging, but you finish in control.
- High Load → Mentally tougher sessions, but still slower than race pace.
- Race Day → Start slower than you think, then settle into a steady rhythm. The goal is to finish smiling, not sprinting.
👉 If you like numbers: aim for 55–65% of your max heart rate on easy runs. But don’t stress — “run by feel” works perfectly at this stage.
Coach’s Insight
“Running your first 5K isn’t about speed — it’s about showing up. With consistency and patience, you’ll surprise yourself with what your body can achieve. Trust the process, respect rest days, and celebrate every milestone along the way.”
— Ilya Tyapkin, Olympian Runner & Coach
Helpful Tools for Beginners
- Race Day Checklist
- Nutrition for Runners
- Injury Prevention
- Pace Calculator
- Calories Burned Calculator
Final Words
By following this gentle 10-week plan, you’ll not only finish your first 5K — you’ll build a habit of running that can last a lifetime. Remember:
- Consistency > Perfection
- Rest days are training, too
- Celebrate your progress each week
Your 5K journey starts today. You’ve got this!
⚠️ Disclaimer: This plan is for general information only. Always consult your doctor before starting a new training program.
