Running is a simple, effective way to build endurance, burn fat, and strengthen your muscles—no equipment required. Whether you're a beginner or a seasoned runner, incorporating regular runs into your routine can improve your overall fitness, boost your mood, and keep you feeling energised throughout the day.

This 5K training program is designed to help beginners build the stamina, strength, and speed needed to successfully complete their first 5K run. Whether you're new to running or looking to improve your race time, this program offers a comprehensive approach that includes progressive runs, interval training, tempo runs, and hill workouts to gradually build your endurance and speed.

 

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The program also incorporates strength and conditioning sessions, focusing on exercises that enhance your running performance, improve overall body strength, and prevent injuries. By combining cardio workouts with strength training, you'll develop the physical foundation necessary to tackle a 5K with confidence.

Ideal for individuals aiming to lose weight through running or those aiming to sharpen their 5K time, this program offers a balanced mix of running and strength exercises to help you reach your goals. With a focus on gradual progression, you’ll start at a comfortable pace and steadily increase your distance and intensity as your fitness improves.

Join the program today and enjoy the first week for free!

 

About the Program 

Duration- 6 weeks
Program type- Running
Mode- Online 

 

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Day 1- Getting started with a slow run	Day 1- Another slow day of running	Day 1-  25 minutes is not long	Day 1- Half an hour of running	Day 1- Another day at the office	Day 1- Easy run
Day 2- Introduction to tempo runs	Day 2- Run in intervals	Day 2- Kilometers run	Day 2- Hill jogging	Day 2- Sprints on the hill	Day 2- Basic conditioning and stretches
Day 3- Rest day	Day 3- Rest day	Day 3- Rest day	Day 3- Rest day	Day 3- Recovery and stretching	Day 3- Rest day
Day 4- Strength, conditioning and mobility	Day 4- Some more conditioning	Day 4- Mobility drilling	Day 4- Tempo runs	Day 4- Hard day at work	Day 4- 500 meters at top speed
Day 5- Hill run for the first time	Day 5- Hill runs again	Day 5- Minutes on the run	Day 5- Legs strengthening	Day 5- Your legs are getting stronger	Day 5- Rest day
Day 6- Rest day	Day 6- Rest day	Day 6- Rest day	Day 6- Its time to add some speed	Day 6- Improve the top speed	Day 6- Recovery jog
Day 7- Easy jog with core and mobility	Day 7- Core and mobility	Day 7- Core with some mobility	Day 7- Rest day	Day 7- Rest day	Day 7- Rest day

 

Know Your Instructor

Ayesha Billimoria is an inspiring figure who blends athletic excellence with a passion for community impact. A three-time nationwide champion in the 200-meter dash, she has represented Maharashtra for 17 years and earned the title of the 'Quickest Woman of India' in her teens. Beyond her individual achievements, Ayesha has been a mentor and leader, serving as the former captain of the Adidas Runners Mumbai team and competing in numerous national and international tournaments. As an athletics coach and movement specialist, she guides athletes to reach their potential while emphasising holistic well-being. 

In 2016, Ayesha founded Mission Fitgirl, a transformative initiative that empowers young students in government schools across Maharashtra, Uttar Pradesh, and Madhya Pradesh through sports, physical education, and life skills. A TEDx speaker and advocate for gender equality and environmental sustainability, Ayesha's work extends beyond the track, making her a powerful voice for positive change in both sports and society.

 

Join the program today and enjoy the first week for free!