Running 5km - 4 weeks (being able to run 20min or 3km)

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll run 3 kilometres without stopping.

Stay in easy breathing mode: you should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Finish off the session with 5 minutes of slow walking to warm down and promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Remember to drink as soon you you finish the session.
A little later, you can do some light stretching, just make sure you go easy on yourself.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll run 3.5 kilometres without stopping.

Stay in easy breathing mode: you should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Finish off the session with 5 minutes of slow walking to warm down and promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Remember to drink as soon you you finish the session.
A little later, you can do some light stretching, just make sure you go easy on yourself.

After 10 minutes of fitness walking to prepare your muscles for the effort of running, you'll run 4 kilometres without stopping.

Stay in easy breathing mode: you should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Finish off the session with 5 minutes of slow walking to warm down and promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Remember to drink as soon you you finish the session.
A little later, you can do some light stretching, just make sure you go easy on yourself.

That's it, today's the big day, you're going to run 5 kilometres without stopping.

After 10 minutes of fitness walking to prepare your muscles for the effort of running, you'll run 5 kilometres without stopping.

Stay in easy breathing mode: you should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Finish off the session with 5 minutes of slow walking to warm down and promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

If you've reached your goal, well done!
If not, don't forget that the most important thing is that you've started running again.

Take it easy for a week and then make sure you keep on doing sport. Why not try another programme?