Road to Your First 5K

Go from short run/walks to running a full 5K without stopping in just 5 weeks.

Built for busy people with a 9 to 5, this plan takes about 3 hours a week: 3 runs and 2 short strength sessions. Every workout is written out step by step, so you always know exactly what to do.

What’s inside (12-page PDF):

• A day-by-day plan for all 5 weeks, with checkboxes to track every session
• A 4-minute run warm-up and a post-run stretching routine
• 2 strength sessions designed for runners, with form cues and home workout swaps
• A simple 1 to 10 effort scale, so no watch or pace targets are needed
• A heart rate guide for anyone training with a fitness tracker
• A race-day plan and a training log

Finish ready for your first race, or run your 5K solo. When you’re ready for more, Road to 10K starts right where this plan ends.

Instant PDF download. Print it or use it on your phone. Because this is a digital product, all sales are final.