Race You To Goal! (Part 1) - Cut out and keep: your 5K training plan

If the last time you ran was at school (and you hated it back then) you may not believe us when we say you can become a runner. But it really is possible! With help from celebrity trainer Matt Roberts we show you how

There are so many reasons to run. It's cheap, easy and could be just the push you need to get to goal. But we know it can be intimidating at first. Just remember - those pro-looking runners circling effortless bps around your local park started off just like you. Here, you'll find the best advice from readers who were complete beginners but now run regularly, plus a simple-to-follow 5K training plan and a budget-friendly starter kit. Ready... set... go!

The plan

Matt Roberts' fab new book. Get Running (Quadrille Publishing. $19.5), is the ultimate manual, featuring lush pictures and advice from beginners to long distance runners. We especially love his 5K training plan, which aims to get you running 5K in just two months. Yes, that's right, two months! Read on to find out how...

'The miracle isn’t that / finished. The miracle is that / had the courage to start'

Cut out and keep: your 5K training plan

	Mon	Tuesday	Wed	Thurs	Fri	Sat	Sun
Week 1	Rest	Steady run or walk (if necessarỵ) at a pace that lets you chat – 20 minutes	Rest	Steady run or walk at a constant pace - 20 minutes	Rest	Long, brisk walk – 60 minutes	Long, slow distance run: start building the distance you run (walk if necessary) – 20 minutes
Week 2	Rest	Steady run or walk at a constant pace – 20 minutes	Rest	Steady run or walk - 20 minutes	Rest	Long, brisk walk – 60 minutes	Long, slow distance run – 25 minutes
Week 3	Rest	Steady run or walk – 20 minutes	Rest	Steady run or walk — 25 minutes	Rest	Long, brisk walk – 60 minutes	Long, slow distance run – 30 minutes
Week 4	Rest	Steady run – 20 minutes	Rest	Steady run — 20 minutes	Rest	Long, brisk walk – 60 minutes	Long, slow distance run – 25 minutes
Week 5	Rest	Steady run- 20 minutes	Rest	Intervals - 25 minutes total: 10 minutes' warm-up. then 10 X intervals of 30 seconds at fast pace/60 seconds easy pace	Rest	Long walk – 60 minutes	Long, slow distance run – 30 minutes
Week 6	Rest	Steady run – 25 minutes	Rest	Intervals - 25 minutes total: 10 minutes' warm-up. then 10 X intervals of 30 seconds at fast pace/60 seconds easy pace	Rest	Long walk – 60 minutes	Long, slow distance run – 35 minutes
Week 7	Rest	Steady run – 25 minutes	Rest	Intervals - 30 minutes total: 10 minutes' warm-up. then 7 X intervals of 30 seconds at fast pace/60 seconds easy pace. Cool down for remainder.	Rest	Long walk – 60 minutes	Long, slow distance run – 40 minutes
Week 8	Rest	Steady run – 20 minutes	Rest	Intervals - 20 minutes total: 10 minutes' warm-up. then 5 X intervals of 30 seconds at fast pace/60 seconds easy pace. Cool down for remainder.	Rest	Rest	Race day! You’ve made it, only 5K to go. Enjoy it, you’ve worked hard.