First 5K
Nine weeks from walking to running for thirty minutes without stopping. Three runs a week, half an hour each.
- Weeks
- 3 9 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- Running shoes. A watch or a phone to time the intervals.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Run 1
Walk the first five minutes at a brisk pace before the intervals start, and the last five to finish. Every week has three of these; do them on non-consecutive days.
Day 2 Run 2
Same session as Run 1 — the second of this week’s three. Run slow enough to hold a conversation; speed comes later, on its own.
Day 3 Run 3
The third of this week’s three. If the week felt too hard, do next week’s three at this week’s intervals — repeating a week is the plan working, not failing.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
- Week 9 · Introduce with a trainer
What it trains
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
Running shoes. A watch or a phone to time the intervals. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with First 5K” lands in your calendar. No new sessions arrive after it. Get all 9 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
Get all 9 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.