Screens To 5Ks (9 weeks)
Goal: Run a continuous 5K (3.1 miles) in 9 weeks, starting from no running base.
Who this plan is for
Adults who can walk 30 minutes continuously but don’t yet run. No running base required. No fitness test required. The name says it: screens to 5Ks — moving from a sedentary, screen-heavy baseline to running a 5K in 9 weeks.
How it works
Three sessions per week over 9 weeks. Each session is 30–40 minutes total, with running intervals that grow longer each week. By Week 9, Day 3, you’ll run a continuous 5K.
| Week | What’s happening |
|---|---|
| 1–2 | Short run intervals (60–90 seconds) with long walk breaks. Building the habit. |
| 3–4 | Run intervals get longer. Walk breaks shrink. |
| 5–6 | First continuous 20-minute, then 25-minute runs. |
| 7–8 | 25 to 28 minutes continuous, three times a week. |
| 9 | Two 30-minute runs, then your first 5K. |
Members-only — full plan + Excel
The full week-by-week plan, the framework guide (PDF), and an Excel workbook with the plan + training log live on the password-protected member page:
→ Screens To 5Ks member page (member password required)
Need the password? Email [email protected] with role “Adult runner.”
What’s next after Week 9
Two paths:
- Maintenance — keep running 3 days a week, 25–30 min each. Drop the structured plan; join Sunday meetups.
- Progression — move to the Adult Training Plans, starting with the 5K Build tier. Eight Norwegian Singles plans for 5K through marathon.
Caveats
This is a club training framework, not personalized coaching. Consult a physician before beginning if you have cardiovascular risk factors or have been sedentary for 6+ months. See the framework PDF on the member page for the full disclaimer and PAR-Q+ screening reference.