Beginner's 5K Blueprint - 16 Weeks to the Finish Line

Ready to run your first 5K? This beginner-friendly program is broken down into four simple, 4-week phases designed to take you from walking intervals to confidently running the full 5K distance.

You’ll start slow—alternating between walking and running—and gradually build endurance, pace, and confidence each week. No guesswork, no pressure—just a proven, step-by-step plan that meets you where you are and gets you across the finish line.

Perfect for:

• First-time runners
• Anyone getting back into shape
• Those looking to crush a personal milestone

Let’s lace up and get started—one week at a time.