Running
Beginner Running Plans: 5K to Half Marathon
Run-walk your way to your first 5K, or build steadily toward a half marathon. Salakra creates a friendly week-by-week running plan based on your current pace and the time you actually have — increasing distance a little at a time to keep injury risk down.
What's in your plan
Built from your current pace
No generic templates — sessions are set from the pace and experience you report, so week one already feels doable.
Run-walk friendly
Complete beginners start with run-walk intervals and progress to continuous running at their own speed.
Gradual weekly build
Distance and intensity increase a little at a time, with easy days and rest days built in.
5K, 10K, or half marathon
Pick your goal distance in the assessment and the weekly structure is built around it.
How it works
- 1
Take the 5-minute assessment
Your current pace, running experience, goal distance, and weekly schedule.
- 2
Get your week-by-week plan
Runs prescribed in minutes and simple efforts, with rest days that are actually rest.
- 3
Run and build
Follow the plan on screen or from the PDF in your inbox, one week at a time.
Common questions
I can't run five minutes without stopping — is this for me?▾
Yes. Beginner plans start with run-walk intervals at an easy effort, based on the pace you report in the assessment, and build up gradually.
What distances can I train for?▾
From your first 5K up to a half marathon. Tell the assessment your goal and current level, and the weekly structure is built around it.
How does it know my level?▾
The assessment asks about your current pace, running experience, and how much time you have each week — the plan is built from those answers.
Do I need a GPS watch?▾
No. Sessions are prescribed in minutes and easy-to-follow efforts, so a regular watch or your phone is enough.
What if I have a running injury?▾
Mention it in the assessment and the plan adjusts. This is general fitness guidance, not medical advice — see a professional for pain that doesn't go away.