How it works?

Our 5K, 10K, Marathon running training program for beginner’s secret is that it's a gentle introduction to getting the body moving, starting off with getting used to alternating between walking and running small distances, and slowly building up until you're ready to run 5K non-stop. The best part is you don’t need any fancy and expensive training equipment. All you are gonna need is a pair of good running shoes, some comfortable clothes and a watch.

Why Furness Active?

Our 5K, 10K and Marathon running training program for beginners is not a generic training guide. It is as good for those with no previous running experience as for athletes successful in other sports. We very well know that beginners do not have the lower body strength needed for running 5K, 10K and marathons. We start with some general strength and mobility exercises to help them manage the demand of strength for running. It also helps in reducing any chances of injury. To build the lower body strength in beginners as well as in experienced athletes, we encourage them to run for time not for distance. Beginner runners need time for their bodies and minds to adapt to running.


With our 5K, 10K running training program 3.1 miles won’t seem very far. And it's not – most of us can run a 5k in 30 minutes or less. If you're slower, your rate of improvement is going to be dramatic with our smart training plan.

The training period you will need for a 10K (6.2-mile) race depends on numerous factors, including your current fitness level, your running experience, and your goals for the race.

Your First Runs. You can start your aerobic base building by doing a run/walk plan. A good first week of running is 20 to 30 minutes total of jogging/running/walking three times a week.

You can run or walk slowly to help your body adjust to this 5K training schedule. Under this 5K run training schedule, you'll spend a portion of your time walking. For instance, during week one on run/walk days, you'll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes.