TheNextHill.com — Your First 5K
10 weeks · 3 sessions/week · Warm up with a 3-min brisk walk before each session
| Wk | Action | Advice | Weekly Checklist |
|---|---|---|---|
| 1 | Brisk walk 20 min + walk/jog intervals 20 min Strength routine (2 sets) | Strength Routine | Sunday walk/rest Cardio #1 Strength #1 Cardio #2 Strength #2 |
| 2 | Brisk walk 22 min + walk/jog intervals 22 min Strength routine (2 sets) | Strength Routine | Sunday walk/rest Cardio #1 Strength #1 Cardio #2 Strength #2 |
| 3 | Brisk walk 25 min + run/walk intervals 24 min Strength routine (2 sets) | Getting Started | Sunday walk/rest Cardio #1 Strength #1 Cardio #2 Strength #2 |
| 4 | Brisk walk 25 min + run/walk intervals 24 min Strength routine (2 sets) | Breathing Tips | Sunday walk/rest Cardio #1 Strength #1 Cardio #2 Strength #2 |
| 5 | Brisk walk 30 min + 3 × 5 min run IT band routine | IT Band Routine | Sunday walk/rest Cardio #1 Strength #1 Cardio #2 Strength #2 |
| 6 | Brisk walk 30 min + 2 × 8 min run IT band routine | IT Band Routine | Sunday walk/rest Cardio #1 Strength #1 Cardio #2 Strength #2 |
| 7 | Brisk walk 35 min + 12 min steady run IT band routine | Pacing Guide | Sunday walk/rest Cardio #1 Strength #1 Cardio #2 Strength #2 |
| 8 | Brisk walk 35 min + 20 min easy run IT band routine | Fuelling Tips | Sunday walk/rest Cardio #1 Strength #1 Cardio #2 Strength #2 |
| 9 | 40 min brisk walk + 25 min race-pace run Light stretch only | Taper Advice | Sunday walk/rest Cardio #1 Strength #1 Cardio #2 Strength #2 |
| 10 | Race Day: parkrun 5K! | Find a parkrun | Collect race number Warm-up walk 10 min Run 5K |
What's your next hill?
This is for the people who refuse to go quietly. The ones who sign up for marathons at 55, plan Kilimanjaro at 60, and wonder what's next at 70.
A few of what's waiting for you
Check
See where you stand.
Connect your Garmin or rate yourself manually. We score your readiness across six dimensions — so you know exactly where you are, and what to work on.
Sample score for Tour du Mont Blanc
Assessment takes 2 minutes. No Garmin required.
Chase
Build your plan.
Pick your adventure. Get a personalised training roadmap that takes you from where you are to where you want to be.
Your First 5K
3 sessions/week · 20-35 min · No gym needed
Race Day: parkrun 5K
You'll be ready. 5K done. What's next?
One of 72 adventures. From 5K to Kilimanjaro — every one gets a plan like this.
Free. No credit card. Just you and a plan.