5km | Beginner | 8 Week Plan
| Weeks | Tue | Thu | Sun |
|---|---|---|---|
| 1–4 | 1 min jog / 2 min walk × 6–8 | 20–25 min jog/walk | 3–4km easy walk/jog |
| 5–7 | 2–3 min jog / 1 min walk × 5–6 | 30 min jog/walk | 4–5km steady jog |
| 8 | 20 min jog | Rest or walk | Race Day – Run/walk 5km |
| Weeks | Tue | Thu | Sun |
|---|---|---|---|
| 1–4 | 1 min jog / 2 min walk × 6–8 | 20–25 min jog/walk | 3–4km easy walk/jog |
| 5–7 | 2–3 min jog / 1 min walk × 5–6 | 30 min jog/walk | 4–5km steady jog |
| 8 | 20 min jog | Rest or walk | Race Day – Run/walk 5km |
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