From a standing start to running 5k, in just 6 weeks

Zero to Hero Training Guide

The boxes corresponding to the recommended session are for you to fill in your actual session.
If you have any doubts about your health see a doctor before commencing training.
If one week feels too hard repeat the previous week.
Try to run some of the sessions on grass.
Warm up well before and stretch after each session.
Try using energy drinks on the longer sessions.
Don’t omit the rest days.

Week 1

MON: 10 mins: walk 1 min, jog 2 min
TUE: Rest Day
WED: 10 mins: walk 1 min, jog 2 min
THU: Rest Day
FRI: 10 mins: walk 1 min, jog 2 min
SAT: Rest Day
SUN: 30 mins walking

Week 2

MON: 20 mins: walk 1 min, jog 2 min
TUE: Rest Day
WED: 10 mins jog then 10 mins walk
THU: Rest Day
FRI: 5 mins jog, 3 mins walk twice
SAT: Rest Day
SUN: 40 mins: jog 2 min, walk 1 min

Week 3

MON: 20 mins jog
TUE: Rest Day
WED: 5 mins run, 1 min walk twice
THU: Rest Day
FRI: 25 mins jog
SAT: Rest Day
SUN: 25 mins run

Week 4

MON: 15 mins: walk 1 min, jog 2 min
TUE: Rest Day
WED: 15 mins: walk 1 min, jog 2 min
THU: Rest Day
FRI: 20 mins: walk 1 min, jog 2 min
SAT: Rest Day
SUN: 30 mins walking

Week 5

MON: 12 mins jog, 12 mins walk
TUE: Rest Day
WED: 8 mins jog, 1 min walk twice
THU: Rest Day
FRI: 15 mins jog
SAT: Rest Day
SUN: 40 mins: jog 2 mins, walk 1 min

Week 6

MON: 20 mins jog
TUE: Rest Day
WED: 5 mins run, 3 mins walk 3 times
THU: Rest Day
FRI: 25 mins jog
SAT: Rest Day
SUN: Measure a flat 5k route, run it