This four-week 5k training plan is designed for beginner runners and walkers who want to build up to running a 5K in one month. Train for your first 5k, or a faster one with our 8-week training plan designed by Nike+ Run Club Coaches.

• • Before you get started, check out this ​, to learn some of the basics about running, such as, what to wear, and how to breathe. Notes For measuring purposes, it's best to do these workouts on a, which is usually 400 meters, or about 1/4 of a mile. Each workout will have the track equivalent, so you know how far you should be running and walking. You should start each run with a 5-10 minute walk. Office For Mac 2011 Keygen Download For Idm on this page. Finish up with a 5-10 minute cool-down walk.

You don't have to do your runs on specific days; however, you should try not to run two days in a row. It's better to take a or do on the days in between runs as your body is adapting to the training. Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy. If you find that the program progresses too quickly for you, you can repeat a week before moving on to the next week.