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Run Your First 5K

Running a 5K (3.1 miles) is an excellent goal for new runners. This eight-week 5K training program is perfect for run/walkers who want to learn to run continuously. Every week, you'll get emails with instructions and motivation. By the end of eight weeks, you'll be ready to run a 5K. Even if you don't want to run a 5K, this program will get you running 30 minutes continuously by the end of eight weeks.

This program assumes that you can already run/walk (at 5 min/1 min run/walk intervals) for 30 minutes, so it picks up right where the 3 Weeks to a 30-Minute Running Habit e-course leaves off. If you've never run or run/walked before, you may want to start with the 3 Weeks to a 30-Minute Running Habit e-course. If you can already run at least one mile at a time, try this Beginner 5K Training Program.

If you're not interested in those 5K training plans, check out these other free 5K training plans for all different levels of runners.

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