5KM Recruit

Recruit

Ideal if you’re new to 5 km or building consistency. This plan focuses on regular running, confidence, and finishing strong — not speed.

Goal Time: 32–40 mins
Duration: 12 weeks
Runs per Week: 4

Highlights

• Aerobic base building

• Light interval introduction

• Peak weeks of 80 total minutes

Best For

✔ New or returning runners
✔ Athletes focused on consistency and rhythm