Run Your First 5k :-)

“We suffer more in imagination than reality” – Lucius Annaeus Seneca

Its important start by visualising your end goal and one of the best ways to achieve this is to pick a date or sign up for a race at least five weeks away. Follow our 10 000 step a day challenge or run for fun program first if you are an absolute novice at exercise then challenge yourself to reach a new level with this training program created by Aubrey, head personal trainer at Tiger Athletic Fitness & Conditioning in Sandton Johannesburg.

This plan builds from an easy run & walk combination to 5km of steady running, giving you the distance and stamina you’ll need to achieve your 5km goal on goal date.

Week 1

  • Day 1: 5 Min Power Walk. 4 ‘Rounds’. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 6 ‘Rounds’. 5 Min Easy Walk.
  • Day 4: Rest or Cross Train.
  • Day 5: 5 Min Power Walk. 10 Minute Run. 5 Min Easy Walk.
  • Day 6: Rest or Cross Train.
  • Day 7: 800m Power Walk. 1.6km Run. 800m Easy Walk

Week 2

  • Day 1: 5 Min Power Walk. 4 ‘Rounds’. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 6 ‘Rounds’. 5 Min Easy Walk.
  • Day 4: Rest or Cross Train.
  • Day 5: 5 Min Power Walk. 15 Minute Run. 5 Min Easy Walk.
  • Day 6: Rest or Cross Train.
  • Day 7: 800m Power Walk. 1.6km Run. 800m Easy Walk

Week 3

  • Day 1: 5 Min Power Walk. 8 ‘Rounds’. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 20 Minute Run. 5 Min Easy Walk.
  • Day 4: Rest or Cross Train.
  • Day 5: 5 Min Power Walk. 5 ‘Rounds’. 5 Min Easy Walk.
  • Day 6: Rest or Cross Train.
  • Day 7: 800m Power Walk. 3.0km Run. 800m Easy Walk

Week 4

  • Day 1: 5 Min Power Walk. 20 Minute Run. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 25 Minute Run. 5 Min Easy Walk.
  • Day 4: Rest or Cross Train.
  • Day 5: 5 Min Power Walk. 25 Minute Run. 5 Min Easy Walk.
  • Day 6: Rest or Cross Train.
  • Day 7: 800m Power Walk. 4.0km Run. 800m Easy Walk

Week 5

  • Day 1: 5 Min Power Walk. 15 Minute Run. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 20 Minute Run. 5 Min Easy Walk.
  • Day 4: 3km Easy Run.
  • Day 5: Rest.
  • Day 6: 800m Power Walk.800m Easy Run. 800m Easy Walk.
  • Day 7: 5km Run!

Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg using a rigorous, results-focused methodology we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.

Together changes everything. Let’s work out.

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