Ready2Run 5K: A 12 week beginners 5K Running Programme from Udemy

Take the guess work out of your training by downloading this completely flexible 12 week training plan.

When you purchase the Ready2Run – 5K course you will receive a complete program of exercises including real time video workouts, incorporating warm ups, cool downs and a progressive exercise routine, which gradually builds and develops whole body fitness for 5K running.

As your progress you will:

Feel great achievement by running 5k in just 12 weeks
Impress family and friends with your new found fitness
Discover how to easily adjust your plan so it fits in with your lifestyle
Run more smoothly and efficiently
Be able to complete bonus mobility exercises to keep you supple and running for longer
Build a base for a lifelong enjoyment of running

The course includes:

Real time video sessions for warm up, cool down, stretches, and running drills
Bonus Exercise Sessions for the development of Strength and Movement, and Recovery
Individual videos that break down the more complex exercises to support you
An easy-to-follow weekly schedule that allows you to monitor and record your achievements and progress
Written exercise sequences to support the real-time videos
Optional 18 and 26 week schedules should you wish to train over a longer period
Documents that explain the running process and support you in your development as a runner

What's inside

Syllabus

Strength and Movement Session

Recovery Session

Students will build the consistency in their running style and training schedule. They will begin to extend the running periods and continue to build fitness and strength levels.

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Provides a structured 12-week program, which is ideal for individuals new to running and aiming to complete a 5K race

Includes real-time video workouts, which can help beginners learn proper form and technique to prevent injuries

Offers optional 18 and 26-week schedules, which allows for a more gradual progression for those who need it

Requires dedication to a 12-week training schedule, which may be challenging for individuals with inconsistent schedules

Focuses on building a base for lifelong enjoyment of running, which may not appeal to those seeking short-term fitness goals

Reviews summary

Beginners 5k running programme

According to learners, this course offers a structured and easy-to-follow plan designed specifically for absolute beginners aiming to complete a 5K. Students consistently praise the gradual progression and the inclusion of helpful real-time video sessions for warm-ups, cool-downs, and drills. Many report successfully reaching their goal of running a 5K, highlighting the course's effectiveness. While some find the early weeks very gentle, making it ideal for those starting from scratch, the flexibility and clear guidance are frequently mentioned as major strengths.

Adaptable plans fit different lifestyles.

"The option to use the 18 or 26-week plan is great if you need to take things even slower or have interruptions."

"I could easily shift my training days around to fit my work schedule using the flexible approach described."

"Appreciated that it wasn't rigid; the guidance on adjusting the plan was practical."

Perfect starting point for new runners.

"As someone who had never run before, this course was exactly what I needed to get started without feeling overwhelmed."

"If you're starting from zero fitness, this is the program for you."

"Felt completely supported as a beginner; the pace is gentle at the start."

"Highly recommend for anyone thinking of taking up running but doesn't know where to begin."

Videos support drills, warm-ups, cool-downs.

"The real-time videos were fantastic, especially for the warm-ups and cool-downs. It felt like having a coach there."

"Watching the demonstrations for the running drills helped me improve my form."

"Having the full sessions in video format made it easy to just press play and follow along."

"The bonus exercise sessions with videos were a great addition for overall fitness."

Well-organized, easy-to-follow weekly plan.

"The weekly schedules are laid out really clearly, so you always know exactly what you need to do each day."

"I appreciated the clear instructions for each session and how the program is broken down into manageable weeks."

"The written explanations support the videos well and make it easy to understand the purpose behind the exercises."

"It takes the guesswork out of training; just follow the plan and trust the process."

Plan builds gradually, helps reach 5K goal.

"This program genuinely took me from barely being able to run for a minute to completing my first 5K. The build-up is perfect for absolute beginners."

"The step-by-step approach felt very manageable, and I was surprised how quickly I saw improvement week over week."

"I followed the 12-week schedule and crossed the finish line of my local 5K event! Couldn't have done it without this course."

"Starting with short run intervals and gradually increasing duration made the 5k goal feel achievable."

Starts very slowly for some users.

"If you have any level of fitness already, the first few weeks might feel extremely slow."

"Wish it ramped up slightly faster in the beginning, but I understand it's for absolute beginners."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Ready2Run 5K: A 12 week beginners 5K Running Programme with these activities:

Review Basic Anatomy and Physiology

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Reviewing basic anatomy and physiology will help you understand how your body responds to running and how to prevent injuries.

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Review online resources on human anatomy and physiology.
Focus on the musculoskeletal, cardiovascular, and respiratory systems.
Take a practice quiz to test your knowledge.

Read 'Running: The Complete Guide to Running for Sport and Fitness'

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Reading this book will provide a deeper understanding of running techniques, training schedules, and injury prevention.

View Running: The Complete Guide To Building Your... on Amazon

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Obtain a copy of 'Running: The Complete Guide to Running for Sport and Fitness'.
Read the chapters on training plans and injury prevention.
Take notes on key concepts and apply them to your training.

Practice Running Drills Regularly

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Practicing running drills will improve your running form, efficiency, and reduce the risk of injuries.

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Review the running drills demonstrated in the course.
Incorporate drills into your warm-up routine 2-3 times per week.
Focus on proper form and technique.

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Document Your Running Journey

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Documenting your running journey will help you stay motivated, track your progress, and reflect on your experiences.

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Start a running journal or blog.
Record your workouts, including distance, time, and pace.
Share your thoughts, feelings, and challenges along the way.
Include photos or videos to capture your experiences.

Create a Personalized 5K Training Plan

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Creating a personalized training plan will help you apply the principles learned in the course to your own fitness level and goals.

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Assess your current fitness level and running experience.
Set realistic goals for your 5K race.
Design a 12-week training plan based on the course materials.
Track your progress and make adjustments as needed.

Read 'Born to Run' by Christopher McDougall

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Reading this book can inspire you to improve your running form and appreciate the joy of running.

View Natural Born Heroes: Mastering the Lost Secrets... on Amazon

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Obtain a copy of 'Born to Run' by Christopher McDougall.
Read the book and reflect on the lessons about running form and motivation.
Consider experimenting with barefoot running or minimalist shoes.

Create a Post-5K Race Reflection

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Reflecting on your race experience will help you learn from your successes and challenges, and set goals for future races.

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After completing your 5K race, take some time to reflect on your experience.
Write a short report summarizing your race performance, including your time, pace, and overall feeling.
Identify what went well and what could be improved.
Set goals for future races or running challenges.

Career center

Learners who complete Ready2Run 5K: A 12 week beginners 5K Running Programme will develop knowledge and skills that may be useful to these careers:

Running Coach

A running coach guides individuals or groups toward their running goals, whether that's completing a 5K, improving speed, or preventing injuries. This course is designed to prepare individuals to run a 5K, and it may be valuable for aspiring running coaches who want to teach the fundamentals to beginners. The real time video workouts, incorporating warm ups, cool downs and a progressive exercise routine may be valuable when training others. Further, this course's additional mobility exercises could provide a more holistic approach for a running coach, enabling them to provide their clients with a more comprehensive training plan.

See salaries and explore the career path for Running Coach

Rehabilitation Specialist

Rehabilitation specialists help patients recover from injuries, surgeries, or illnesses through exercise and therapy. When becoming a rehabilitation specialist, it is important to have a solid understanding of exercise plans. For a rehabilitation specialist who wants to use running in their field, this complete program of exercises may be useful. It includes real time video workouts, incorporating warm ups, cool downs and a progressive exercise routine. Furthermore, this course provides additional mobility exercises to keep you supple and running for longer.

See salaries and explore the career path for Rehabilitation Specialist

Athletic Trainer

Athletic trainers specialize in the prevention, diagnosis, and treatment of musculoskeletal injuries and related medical conditions. This course may be useful to athletic trainers because it builds a base for a lifelong enjoyment of running. With this course, athletic trainers may improve their ability to prevent injuries from running. It may be helpful in the development of strength and movement, and the real time video sessions for warm ups, cool downs, and stretches may be useful for athletic trainers to reduce the risk of injury for those they train.

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Exercise Physiologist

Exercise physiologists assess, plan, and implement exercise programs that help patients recover from chronic diseases and improve their overall fitness. If you are an exercise physiologist, this course may be useful to your patients' recovery. This course provides a complete program of exercises, including real time video workouts, incorporating warm ups, cool downs and a progressive exercise routine, which may be useful for patients with limited mobility. The bonus mobility exercises to keep you supple and running for longer may be especially useful to patients.

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Camp Counselor

Camp counselors supervise children in a variety of activities. Therefore, counselors may find it useful to have knowledge about fitness activities, such as running. This course is designed to prepare individuals to run a 5K, and it may be valuable for camp counselors who want to implement a running program for children. The real time video workouts may be helpful in teaching children the fundamentals. The optional longer schedules may be useful for counselors who want to run 5ks with children over an extended period.

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Personal Trainer

Personal trainers work with clients to achieve their fitness objectives through exercise and lifestyle changes. This course may be useful for personal trainers who want to improve their skills in the area of running. The course focuses on building whole body fitness for 5K running. By completing this course, a personal trainer may learn how to create a running plan that suits their client's life. Additionally, the real time video sessions for warm up, cool down, and stretches may be useful for creating exercise plans for clients.

See salaries and explore the career path for Personal Trainer

Kinesiologist

Kinesiologists study the mechanics of body movement. Kinesiologists may find that this course is a useful addition to their knowledge base. This course is a complete program of exercises, including real time video workouts, incorporating warm ups, cool downs and a progressive exercise routine, which may give kinesiologists insight into exercise plans geared towards running. The exercise sequences to support the real-time videos may further add to the knowledge base of a kinesiologist.

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Recreational Therapist

Recreational therapists use recreational activities to improve the physical, emotional, and social well being of their patients. If you are a recreational therapist, the Ready2Run 5K course may be useful to your practice by providing a way for you to improve the physical fitness of patients. This course includes real time video sessions for warm up, cool down, stretches, and running drills. As a recreational thereapist using this course, you may provide a sense of accomplishment to patients by helping them complete a 5k in 12 weeks.

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Corporate Wellness Specialist

Corporate wellness specialists design and implement programs to improve the health and well being of employees in the workplace. This course may be useful for corporate wellness specialists because it supports employees in building a base for a lifelong enjoyment of running. This course includes real time video sessions for warm up, cool down, stretches, and running drills. This might improve the morale and fitness of employees. In addition, it helps employees develop their running technique.

See salaries and explore the career path for Corporate Wellness Specialist

Wellness Coach

Wellness coach professionals guide clients to improve their overall health and well being. They may find that this course is a useful tool for improving their client's fitness. The course provides a complete program of exercises, including real time video workouts, incorporating warm ups, cool downs and a progressive exercise routine. The course may also provide wellness coaches with a better understanding of how to develop a running routine so that it fits in with their client's lifestyle. In addition, the bonus mobility exercises to keep you supple and running for longer may be useful to wellness coaches.

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Physical Education Teacher

Physical education teachers instruct students in physical activities and sports to promote health and fitness. This course may be valuable for physical education teachers who want to add a running component to their curriculum. The course may help teachers learn how to guide students to achieve a 5k run. The real time video workouts that include warm ups, cool downs, and a progressive exercise routine may be a good way to introduce structure to physical education curriculum. Beyond this, PE teachers may want to introduce their students to bonus mobility exercises to keep them supple and running for longer.

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Health Blogger

Health bloggers write and create content about health, fitness, and wellness topics. This course may provide valuable knowledge and insights for health bloggers. The course provides a complete program of exercises, including real time video workouts, incorporating warm ups, cool downs and a progressive exercise routine, which may be useful for a blogger to describe in their articles. The course may also give health bloggers content about strength, movement, and recovery.

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Sports Journalist

Sports journalists report on sports-related news and events. It may be important for sports journalists to stay up to date on fitness trends, and it may be helpful for sports journalists to practice different sports to better understand them. This course may provide you with a foundation for understanding how to get in shape for running a 5k. The course includes documents that explain the running process and help you develop as a runner. This may inform the way a sports journalist writes about running.

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Ergonomist

Ergonomists design and evaluate work environments to improve comfort, efficiency, and safety. While ergonomists may benefit from a wide variety of courses, this course is particularly useful for its insights into exercise and movement. The Ready2Run 5K course may be useful for ergonomists who are interested in promoting physical activity and reducing sedentary behavior in the workplace. The individual videos that break down the more complex exercises to support you may be helpful to ensure that employees can exercise safely.

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Sports Retail Salesperson

Salespersons in the sports retail space sell sporting goods and apparel. They provide information to customers about the features and benefits of different products. This course assists in learning about how to train for a 5k race. This may be useful to inform customers about running. The bonus exercise sessions for the development of strength and movement and recovery may be useful to help customers find the right products.

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Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Ready2Run 5K: A 12 week beginners 5K Running Programme.

Running

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Provides a comprehensive overview of running, covering topics such as training plans, injury prevention, and nutrition. It useful reference for beginners looking to understand the fundamentals of running and improve their performance. While not required for the course, it offers additional depth and breadth to the training program. It is commonly used by recreational runners and coaches.

Running: The Complete Guide To Building Your...

Paperback

Natural Born Heroes

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Explores the world of barefoot running and the Tarahumara Indians, known for their incredible running abilities. It provides inspiration and insights into running form and the joy of running. While not directly related to the 12-week training plan, it can enhance your appreciation for running and motivate you to improve your technique. It is more valuable as additional reading than as a current reference.

Natural Born Heroes: Mastering the Lost Secrets of...

Paperback

Ready2Run 5K

A 12 week beginners 5K Running Programme

What's inside

Syllabus

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Reviews summary

Beginners 5k running programme

Activities

Career center

Reading list

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