Running to 5KM - 7 Week Plan
Run 5K. Your way.
This plan is designed for beginners who would like to work toward completing 5KM through running and walking. You do not need to be able to run continuously. In fact, planned walk breaks are part of this program. The goal is to gradually increase your running intervals while building the endurance you need to complete 5KM at Bridget's Run on October 17. This is not a race-training program. It's a get-ready-to-move program. Go at a pace that feels manageable, and remember that walking is always allowed.
Before every workout
Start with a 5-minute warm-up:
2–3 minutes easy walking
Shoulder rolls
Ankle circles
Gentle leg swings
Marching in place
8–10 bodyweight squats or sit-to-stands
Begin your first running interval gradually.
Finish each workout with 5 minutes of easy walking.
WEEK 1 — START WHERE YOU ARE
Goal: Introduce running
Complete three sessions:
5-minute warm-up
1 minute running + 5 minutes walking × 5
5-minute cool-down
Your running should feel easy. If one minute of running feels too difficult, shorten the running interval. You can also walk for the entire session. Starting is progress.
WEEK 2 — BUILD THE HABIT
Goal: Increase your running time
Three sessions:
5-minute warm-up
2 minutes running + 5 minutes walking × 5
5-minute cool-down
Keep your running pace comfortable. You should not feel like you're sprinting. Think easy and sustainable.
WEEK 3 — FIND YOUR RHYTHM
Goal: Build endurance
Three sessions:
5-minute warm-up
3 minutes running + 5 minutes walking × 5
5-minute cool-down
Try to find a rhythm that feels natural. If you're struggling to maintain the intervals, slow down or shorten them. Remember: Running slowly is still running.
WEEK 4 — GET STRONGER
Goal: Increase your running intervals
Three sessions:
5-minute warm-up
5 minutes running + 5 minutes walking × 4
5-minute cool-down
Add one or two short strength sessions this week:
10–12 sit-to-stands
10 glute bridges
10 calf raises
8–10 wall push-ups
8 bird dogs per side
Strength training can help support your body as your activity increases.
WEEK 5 — GO THE DISTANCE
Goal: Extend your running intervals
Three sessions:
5-minute warm-up
8 minutes running + 5 minutes walking × 3
5-minute cool-down
You may be surprised by how much you've progressed.
And remember:
You don't have to run all 5KM at Bridget's Run.
Running, walking and run/walking are all legitimate ways to complete the event.
WEEK 6 — PRACTICE YOUR 5KM
Goal: Complete a comfortable 4.5–5KM
Complete:
Session 1: 30-minute easy run/walk
Session 2: 35-minute easy run/walk
Session 3: 4.5–5KM comfortable run/walk
Don't race your training 5KM.
Instead, use this session to learn what works for you:
What shoes feel best?
What pace can you maintain?
Do you prefer music or quiet?
How much water do you need?
Do you want to run with someone?
Practice, don't prove.
WEEK 7 — RACE WEEK
Goal: Arrive at Bridget's Run feeling ready
Keep things easy:
Session 1: 20–25 minute easy run/walk
Session 2: 20–25 minute easy run/walk
October 17: Bridget's Run 5KM!
You don't need any more hard training.
You've done the work.
On event day
Start slower than you think you need to.
Walk when you need to.
Run when you feel like running.
Take breaks.
Talk to the people around you.
And enjoy being part of something bigger than yourself.
Your goal is to finish feeling proud—not exhausted.
Movement is about more than the finish line
Bridget's Run was created to bring people together in support of families experiencing pregnancy and infant loss.
We also believe in the power of movement.
Walking and running can provide an opportunity to get outside, clear your mind, connect with others and make space for your emotions. For people experiencing grief, movement can be one tool that supports wellbeing—but there is no single “right” way to grieve, and there will be days when rest is what you need.
Whether you're walking 1KM, run/walking 5KM, or simply taking your first steps toward movement, you are part of this community.
You don't have to do it alone.