Jogging for beginners: your 8-week training plan for your first 5 kilometres in one go
The first steps in running shoes often feel hard. The lungs burn, the legs grow heavy and after just a few hundred metres you wonder how other people keep it up for hours. But let one thing be said to you: every experienced runner started at exactly this point.
The secret of a successful running start does not lie in iron willpower, but in the right structure. Whoever starts from zero to a hundred risks injuries and frustration. With a thoughtful alternation of walking and running, you gently accustom your body to the new load. In this article you will find the most important basic rules and a field-tested 8-week training plan that safely takes you to your first 5 kilometres in one go.
The 3 golden rules for running beginners
Before you start straight away with week 1, you should take these three principles to heart:
- Slowness is your best friend: The most common mistake of beginners is a pace that is too high. While running, you should still be able to hold a conversation in short sentences without getting completely out of breath. If you run out of puff, you are going too fast.
- Walking breaks are a duty, not a disgrace: Our cardiovascular system adapts relatively quickly to the new load. Your tendons, ligaments and joints, however, need considerably longer. The walking breaks in the training plan serve to protect your passive musculoskeletal system.
- The right footwear: Don't save in the wrong place. An old indoor shoe from your school days is unsuitable for jogging on asphalt. A treadmill analysis in a specialist shop helps you find the perfect shoe for your foot shape and running style.
Your 8-week training plan for 5 kilometres
This plan is designed for three training sessions per week. Important: always leave at least one day of rest between training days for recovery. A typical rhythm would be, for example, Tuesday, Thursday and Saturday.
Always begin and end each session with 5 minutes of brisk walking to warm up (warm-up) and cool down (cool-down).
Week
Training
Course of the main load (after the warm-up)
Week 1
3x per week
8x alternating: 1 minute running, 2 minutes walking
Week 2
3x per week
6x alternating: 2 minutes running, 2 minutes walking
Week 3
3x per week
4x alternating: 3 minutes running, 2 minutes walking
Week 4
3x per week
4x alternating: 5 minutes running, 2 minutes walking
Week 5
3x per week
3x alternating: 8 minutes running, 2 minutes walking
Week 6
3x per week
2x alternating: 12 minutes running, 2 minutes walking
Week 7
3x per week
2x alternating: 15 minutes running, 2 minutes walking
Week 8
Session 1 & 2
20 minutes running in one go
Week 8
Session 3
Target distance: run 30 minutes or 5 km in one go!
What to do if a week is too hard?
Every body is different and reacts more or less quickly to training stimuli. If you notice that the intervals in week 4 are too hard for you and you can't sustain the running minutes, don't panic.
Simply stay one more week on the plan from week 3. It is absolutely no disgrace to stretch the 8-week plan to 10 or 12 weeks. Consistency is far more important than strictly sticking to a schedule.
Frequently asked questions (FAQ) for beginners
What can I do about a side stitch?
A side stitch often arises from irregular breathing, weak core muscles or because you ate too much shortly before the run. If it occurs: immediately reduce the pace or switch to walking. Breathe deeply into the belly and, when exhaling, breathe out consciously and forcefully. It often also helps to press lightly with your fingers on the painful spot.
Should I eat something before jogging?
Avoid large, fatty or fibre-rich meals in the two to three hours before training. If you're hungry shortly before the run, reach for an easily digestible snack that gives you quick energy. Half a banana or a small piece of toast with a little honey about 30 to 45 minutes before the start are ideal.
Is it better to train outdoors or on the treadmill in the fitness centre?
Both have their advantages. The treadmill cushions the steps well, which is gentle on the joints, and you are independent of the weather. In addition, you can control the pace precisely. Running outdoors, however, is more varied, better trains the stabilising foot muscles thanks to the unevenness of the ground and, thanks to the fresh air, provides a clearer head. For the training plan you can easily combine both variants.
How do I breathe correctly while jogging?
At the beginning, don't think too much about complex breathing rhythms (such as inhaling for 3 steps, exhaling for 3 steps). That only makes you tense up. Try to breathe quite naturally and relaxed. Just make sure that you don't breathe only shallowly into the chest, but deeply into the belly, in order to supply your body with oxygen optimally.
Do you want to learn more about the topic of fitness trainer?
With our fitness and movement trainer training you learn to create training plans and to advise and support trainees competently
