5K Walk/Run
RunEasy$1 daySpring, Summer, Autumn1 training
What it takes
A gentler 13-week couch-to-5K program that uses walk/run intervals throughout — starting with 30-second runs and 2-minute walk breaks, building to 5-minute run intervals by race day. Unlike a pure running program, you keep the walk breaks all the way through. Walk breaks aren't a weakness — they're a strategy used by Olympians and beginners alike to cover the distance with less fatigue and lower injury risk.
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Injury Prevention for This Adventure
These are the most common injuries for run athletes over 50. A few minutes of targeted prehab each week can keep you on track.