Running 5 km – A Two-Week Running Journey for Beginners

Running 5 km it is a challenge for you? Do you know how to run five kilometers in two weeks? Creating a plan to run five kilometers in two weeks requires careful consideration for your fitness level. It’s important to gradually increase both distance and intensity while monitoring your heart rate. Below is a two-week plan that incorporates heart rate considerations:

Week 1: Building Endurance, first step for running 5 km

D-1: Easy Run/Walk

• Warm-up: 5 minutes brisk walking
• Run/Walk intervals: Run for 1 minute, walk for 2 minutes (Repeat 8 times)
• Cool down: 5 minutes brisk walking
• Target Heart Rate: 60-70% of your Maximum Heart Rate (MHR)

D-3: Moderate Run/Walk

• Warm-up: 5 minutes brisk walking
• Run/Walk intervals: Run for 1.5 minutes, walk for 2 minutes (Repeat 6 times)
• Cool down: 5 minutes brisk walking
• Target Heart Rate: 65-75% of MHR

D-5: Challenging Run/Walk

• Warm-up: 5 minutes brisk walking
• Run/Walk intervals: Run for 2 minutes, walk for 2 minutes (Repeat 5 times)
• Cool down: 5 minutes brisk walking
• Target Heart Rate: 70-80% of MHR

D-7: Long Walk

• Maintain a brisk walking pace for 30 minutes
• Target Heart Rate: 50-60% of MHR (Active recovery)

Week 2: Progressing Towards 5K

D–8: Moderate Run/Walk

• Warm-up: 5 minutes brisk walking
• Run/Walk intervals: Run for 2.5 minutes, walk for 2 minutes (Repeat 4 times)
• Cool down: 5 minutes brisk walking
• Target Heart Rate: 70-80% of MHR

D–10: Challenging Run/Walk

• Warm-up: 5 minutes brisk walking
• Run/Walk intervals: Run for 3 minutes, walk for 2 minutes (Repeat 4 times)
• Cool down: 5 minutes brisk walking
• Target Heart Rate: 75-85% of MHR

D-12: Hard Run/Walk

• Warm-up: 5 minutes brisk walking
• Run/Walk intervals: Run for 4 minutes, walk for 2 minutes (Repeat 3 times)
• Cool down: 5 minutes brisk walking
• Target Heart Rate: 80-90% of MHR

D-14: Maximum Effort Run/Walk

• Run/Walk intervals: Run for 5 minutes, walk for 2 minutes (Repeat 3 times)
• Cool down: 5 minutes brisk walking
• Target Heart Rate: 85-95% of MHR

Heart Rate Limits:

• Easy/Recovery: 50-60% MHR
• Moderate: 60-70% MHR
• Challenging: 70-80% MHR
• Hard: 80-90% MHR
• Maximum Effort: 90-100% MHR

This plan gradually increases both running time and intensity, ensuring that your heart rate stays within a safe range. Adjust the plan as needed based on how your body responds, and always listen to your body. If you experience persistent discomfort or signs of overtraining, consider consulting with a healthcare professional.