This plan is pretty simple, taken from Runnersworld, and is under the impression that you don't run at all. It has been designed to get you round your first 3.1 mile / 5km race, probably with a few short walking breaks. The schedule will take you through six weeks, starting with short runs with walk breaks. If you find this too easy, or are already used to running for up to 30 minutes a few times a week, take a look at our intermediate 5K training plan.
Is it normal to feel pain during running?
Some soreness and discomfort is normal when you start running, but real pain isn’t normal. If something feels so bad that you have to run with a limp or otherwise alter your stride, you’re probably due for some recovery. Reduce or stop running immediately, and take a few days off. Take the time to stretch. See if the pressure or pain goes away. If you’re not sure, try walking for a minute or two to see if the discomfort disappears, or if it appears during certain movements. If the pressure or pain doesn’t disappear, consult your General Practitioner.
What running shoes are best for beginners?
If you're new to running, the chances are you'll be looking to invest in a pair of running shoes that will get you moving (no, those old converse won't do). Find shoes that support the arch of your foot, elevate your heel, and allow for you to make heel, ball and toe contact on every step comfortably.
Personal Preference for running as a trainer:
Asics or HOKA
Sample of A Simple Run Schedule:
On Race Day:
You will probably find that you can run at least 15-20 minutes before you need a break, but whatever your plan, pace yourself, work to your bodies needs and don't wait until you are burnt out before taking some controlled walk breaks.