You're Not Bad at Running. You're Making These Mistakes., by Cam's Run Club on YouTube. 20 min 14 s.
- Video length
- 20 min 14 s
- Time to do it
- 8 weeks
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Start with run-walk intervals. Run for 1 minute at a pace where you can still talk, then walk for 2 minutes. Repeat eight times for a 24 minute session.
Do this session three times a week on non-consecutive days, so your body gets a rest day between runs. Keep the whole session easy.
Each week, add 1 minute to every run interval and keep the walk breaks. Every fourth week, repeat the previous week instead of building.
Once 5 minute run intervals feel comfortable, drop the walk breaks one at a time. Run 8 minutes, walk 1 minute, then repeat.
Make one session a week slightly longer than the others, adding 5 minutes at a time. Keep the pace slow enough to hold a conversation.
Track each session in a phone app or watch so you can see progress over the weeks. Note total running time, not just distance.
Build until you can run 20 minutes without stopping, then add 2 to 3 minutes a week until you cover 5K.
On the day, start slower than feels natural and hold an easy pace for the first kilometre. If you need a short walk break, take it and keep going.
Tips and common mistakes
Walking during a run is not failure, and run-walk intervals are how most beginners build the fitness to run further.
The most common mistake is running too fast, so slow down until you can speak a full sentence.
Doing too much too soon is what breaks consistency, so add time or distance slowly and keep your rest days.
You do not need an expensive watch or specialist gear to start, since supportive shoes and comfortable clothes are enough.
Questions
Is it okay to walk during my 5K?
Yes. Walk breaks keep your effort manageable and let you cover the distance while your fitness builds.
How many times a week should I run as a beginner?
Three sessions a week is plenty at the start, with a rest day between each one.
How long does it take to run 5K without stopping?
Most beginners get there in six to ten weeks of consistent training, depending on where they start.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
