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Kate Staples’ 5km beginners running programme

PUBLISHED: 15:33 01 April 2009 | UPDATED: 15:54 20 February 2013

Kate Staples' 5km beginner running programme

Kate Staples' 5km beginner running programme

In April's Surrey Life magazine, fitness guru Kate Staples talks about getting fit again for a 5km run. To accompany the column, here is her beginners running programme


In April's Surrey Life magazine, fitness guru Kate Staples talks about getting fit again for a 5km run. To accompany the column, here is her beginners running programme


Week one:

Monday rest
Tuesday 3km
Wednesday 3km
Thursday 3km
Friday and Saturday rest
Sunday 3km

Week two:

Monday rest
Tuesday 6km
Wednesday 4 x four hundred metres, faster pace
Thursday 6km
Friday 5km
Saturday rest
Sunday 6km

Week three:

Monday rest
Tuesday 5km
Wednesday 4 x four hundred fast
Thursday 3km
Friday 5km
Saturday rest
Sunday 5km

Week four:

Monday rest
Tuesday 5km
Wednesday 3 x 1000 reps
Thursday 3km
Friday 5km
Saturday rest
Sunday 6km



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Find out more about Kate Staples and her Adventure Bootcamps


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