Perfect for Beginners
Want to run your first 5K? Follow this beginner's 5K training plan to help prepare yourself for your first race.
Designed by Running Coaches
Gymondo's running coaches will push you to reach your 5K goal & provide real-time cues to keep you going strong.
A Step-by-Step Running Plan
You'll build on each session to increase your cardiovascular endurance & stamina throughout the 5-week program.
Why First 5K Run?
Take Gymondo outside with this 5-week audio-only 5K program, which uses a mix of walking, jogging and sprinting intervals to build up your cardiovascular endurance and stamina. Enjoy 20-minute sessions 3 times per week with a build up to 30 minutes the last week. Before you know it, you'll be on your way to running your first 5K. If you're already a runner, this friendly, non-intimidating program will help you improve your speed. Update to the latest app version to get started.
Equipment
No equipment
That’s how the program is structured
Cardio
Strength
Coordination
Mobility
Total of workouts in this program (15)
We are loved by our users
Kick-ass!
Sara
“I just started my first workout, but I have to admit...it really kicks ass. Excited to see my transformation with Gymondo.”
Training at home
Phele
“I have been using Gymondo for 1 1/2 years and I am super happy! It's great that there is always a new program to discover and that I can workout at home!”
I am thrilled
Loni
“... 100%! In the beginning, I was a bit skeptical if it would work for me. In the last two years, Gymondo managed to keep me motivated, especially with a large variety of different programs. There are so many fun workouts and all my workouts and progress are saved and shown in my profile! The recipes are fantastic as well. Everything for a great price. I will definitely be extending my subscription. 100% recommend it!!!!”