Running – 8 week 5km – BEGINNER


This 8-week program is designed for beginner runners who want to race a 5K.

This program can only be accessed by members. Become a member of the Endurance Hub: Endurance Hub, annual

This 8-week program is designed for beginner runners who want to race a 5K. The program will require 3.5-5.75 hours per week and should be integrated with a Volt strength-training plan (available to B78 Endurance Hub members). With this program, you can expect a slow increase in running mileage and the introduction of running intensity to improve your running pace and economy. If you want to run a 5K, you have to be ready to run fast!

Throughout this program you may find terms that you are not familiar with. If this is the case please refer to the program appendix available at the B78 Endurance Hub programs section. We wish you the best of luck with your training.


This program is designed for beginner runners who are just new to running training. If you have the time, begin your training with the 8-week general preparation (beginner) program first. If you have mainly walked in the past, you will want to do the 4-week run:walk program. Both programs are found in the B78 Endurance Hub and will build the base needed to take on this 5K program.

Programs to follow this one

After this program, you can explore other event specific programs for beginners. There are 10K, half-marathon and marathon programs available on B78 Endurance Hub. If you are very new to running, then look at running a 10K before you can start training for a half-marathon and marathon. This will allow you to gradually build up your mileage so your body can adapt and decrease its chances of developing an injury.

Other things you should know

Run times are indicated in minutes as opposed to distance. Everyone runs at a different pace so this way you are running the right distance for where you are at in the moment. The Volt strength-training platform will often prescribe three workouts for the week. You need to do these in order that they occur, so do Day 1 before you do Day 2. During the strength sessions choose one of the warm up routines. Please avoid any of the finishers with the exception of the core workouts, which you can add if you please.

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