Beginner Program · 9 weeks
Screens To 5Ks
A 9-week walk-to-run program for people who currently don't run. Three days a week. By Week 9 you'll run a 5K. No previous fitness assumed — just willingness to show up.
Read the framework (PDF) Download the Excel workbook
Get cleared first. Consult a physician before starting if you have any cardiovascular risk factors or have been sedentary for 6+ months. This is a club framework, not personalized coaching.
The program at a glance
- Duration: 9 weeks
- Frequency: 3 days per week (suggested: Mon / Wed / Fri or Tue / Thu / Sat)
- Time commitment: 30–40 minutes per session
- Total sessions: 27 (3 sessions × 9 weeks)
- End goal: Run a 5K (3.1 miles) without stopping on Week 9, Day 3
- Cost: $0 (just shoes and willingness)
The 9-week plan
Every session begins with a 5-min walking warmup and ends with a 5-min walking cooldown.
| Week | Day | Workout | Structure | Total time |
|---|---|---|---|---|
| Wk 1Start | Day 1 | Run 60s / Walk 90s × 8 | Walk 5 min · 8× [Run 60 sec, Walk 90 sec] · Walk 5 min | 30 min (8 run) |
| Day 2 | Run 60s / Walk 90s × 8 | Walk 5 min · 8× [Run 60 sec, Walk 90 sec] · Walk 5 min | 30 min (8 run) | |
| Day 3 | Run 60s / Walk 90s × 8 | Walk 5 min · 8× [Run 60 sec, Walk 90 sec] · Walk 5 min | 30 min (8 run) | |
| Wk 2Start | Day 1 | Run 90s / Walk 2 min × 6 | Walk 5 min · 6× [Run 90 sec, Walk 2 min] · Walk 5 min | 31 min (9 run) |
| Day 2 | Run 90s / Walk 2 min × 6 | Walk 5 min · 6× [Run 90 sec, Walk 2 min] · Walk 5 min | 31 min (9 run) | |
| Day 3 | Run 90s / Walk 2 min × 6 | Walk 5 min · 6× [Run 90 sec, Walk 2 min] · Walk 5 min | 31 min (9 run) | |
| Wk 3Build | Day 1 | Mixed intervals | Walk 5 min · 2× [Run 90 sec, Walk 90 sec, Run 3 min, Walk 3 min] · Walk 5 min | 28 min (9 run) |
| Day 2 | Mixed intervals | Walk 5 min · 2× [Run 90 sec, Walk 90 sec, Run 3 min, Walk 3 min] · Walk 5 min | 28 min (9 run) | |
| Day 3 | Mixed intervals | Walk 5 min · 2× [Run 90 sec, Walk 90 sec, Run 3 min, Walk 3 min] · Walk 5 min | 28 min (9 run) | |
| Wk 4Build | Day 1 | 3 min / 5 min run blocks | Walk 5 min · Run 3 min · Walk 90 sec · Run 5 min · Walk 2.5 min · Run 3 min · Walk 90 sec · Run 5 min · Walk 5 min | 31 min (16 run) |
| Day 2 | 3 min / 5 min run blocks | Walk 5 min · Run 3 min · Walk 90 sec · Run 5 min · Walk 2.5 min · Run 3 min · Walk 90 sec · Run 5 min · Walk 5 min | 31 min (16 run) | |
| Day 3 | 3 min / 5 min run blocks | Walk 5 min · Run 3 min · Walk 90 sec · Run 5 min · Walk 2.5 min · Run 3 min · Walk 90 sec · Run 5 min · Walk 5 min | 31 min (16 run) | |
| Wk 5Build | Day 1 | 3× 5 min runs | Walk 5 min · Run 5 min · Walk 3 min · Run 5 min · Walk 3 min · Run 5 min · Walk 5 min | 31 min (15 run) |
| Day 2 | 2× 8 min runs | Walk 5 min · Run 8 min · Walk 5 min · Run 8 min · Walk 5 min | 31 min (16 run) | |
| Day 3 | First 20 min continuous run | Walk 5 min · Run 20 min · Walk 5 min | 30 min (20 run) | |
| Wk 6Build | Day 1 | 5/8/5 run blocks | Walk 5 min · Run 5 min · Walk 3 min · Run 8 min · Walk 3 min · Run 5 min · Walk 5 min | 34 min (18 run) |
| Day 2 | 2× 10 min runs | Walk 5 min · Run 10 min · Walk 3 min · Run 10 min · Walk 5 min | 33 min (20 run) | |
| Day 3 | 25 min continuous | Walk 5 min · Run 25 min · Walk 5 min | 35 min (25 run) | |
| Wk 7Peak | Day 1 | 25 min continuous run | Walk 5 min · Run 25 min · Walk 5 min | 35 min (25 run) |
| Day 2 | 25 min continuous run | Walk 5 min · Run 25 min · Walk 5 min | 35 min (25 run) | |
| Day 3 | 25 min continuous run | Walk 5 min · Run 25 min · Walk 5 min | 35 min (25 run) | |
| Wk 8Peak | Day 1 | 28 min continuous run | Walk 5 min · Run 28 min · Walk 5 min | 38 min (28 run) |
| Day 2 | 28 min continuous run | Walk 5 min · Run 28 min · Walk 5 min | 38 min (28 run) | |
| Day 3 | 28 min continuous run | Walk 5 min · Run 28 min · Walk 5 min | 38 min (28 run) | |
| Wk 9Race | Day 1 | 30 min continuous run | Walk 5 min · Run 30 min · Walk 5 min | 40 min (30 run) |
| Day 2 | 30 min continuous run | Walk 5 min · Run 30 min · Walk 5 min | 40 min (30 run) | |
| Day 3 | Your first 5K ★ | Warm up walking, then run/walk-run a 5K (3.1 miles). Listen to your body; walk breaks are fine. | 40 min (30 run) |
The three rules of the program
- Run slow. Slower than you think. If you can't speak in full sentences, slow down. If you can't speak at all, walk for a few seconds. Pace doesn't matter at this stage — completing the prescribed time does.
- Don't skip ahead. The intervals are designed to build tissue tolerance (tendons, ligaments) which grows slower than cardiovascular fitness. Going too fast at the start is the single biggest cause of injury for new runners.
- Show up three times a week. If you only have two days available, stretch the program from 9 to 12 weeks (repeat the first session of each week). Don't compress.
After Week 9 — what's next
Finishing your first 5K is the end of the program, not the end of running. Two paths from here:
- Maintenance: Keep running 3 days a week, 25–30 minutes each. Drop the structured plan. Join WRC Sunday meetups at 3:00 PM at the Whitewater Middle School track.
- Progression: Move to the Adult Training Plans — Norwegian Singles framework for 5K through marathon. Pick the 5K Build tier as your next plan.
Full method, FAQ, modifications, and disclaimer: Screens-To-5Ks-Framework PDF. Excel workbook with the plan + training log: Screens-To-5Ks.xlsx.