6 week 'beginner to 5k' training plan - This Messy Happy

Aug 13, 2025

This is a quick summary of 6 week ‘beginner to 5k’ training plan from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Train three days a week, keeping most sessions around 30 minutes and gradually lengthening the long run each week.
Each week has a cornerstone session (the longest continuous run) plus two walk‑run interval sessions that slowly replace walking with running.
Warm‑ups start as brisk walks and progress to gentle jogs; cool‑downs mirror the warm‑up.
Rest days and a strength‑and‑conditioning day are built in to protect against injury.
The plan is flexible – you can extend weeks if needed, but six weeks is the minimum to safely build the 5 km distance.

Workout Example (Weeks 1‑3 shown; repeat the pattern and increase intervals as described)

Day 1 – Cornerstone Run
- Week 1: 6 min continuous run (~1 km)
- Week 2: 8 min continuous run (~1.3 km)
- Week 3: 10 min continuous run (~1.6 km)
Day 2 – Walk/Run Intervals
- Week 1: 5 × (3 min walk + 1 min run) – warm‑up/cool‑down 5 min walk each
- Week 2: 5 × (2.5 min walk + 1.5 min run) – reduce warm‑up/cool‑down by 1 min
- Week 3: 6 × (2 min walk + 2.5 min run) – warm‑up becomes a gentle jog
Day 3 – Walk/Run Intervals (different pattern)
- Week 1: 5 × (2 min walk + 1 min run)
- Week 2: 5 × (2.5 min walk + 1.5 min run)
- Week 3: 6 × (1.5 min walk + 2.5 min run)
Progression
- By Week 5 the intervals become 1 min walk + 5 min run and 1 min walk + 7 min run, ending with a 4 km continuous run.
- Week 6 finishes with 5 × (1 min walk + 7 min run) + 3 × (1 min walk + 10 min run) and a final 5 km run.

Closing Note Give the plan a go, adjust the paces to match your current fitness, and track everything in the Pacing app. You’ve got the tools—now lace up and enjoy the journey to your first 5 k! 🚀