Starting to run: the 0 to 5 km program

Running is one of the most accessible and effective activities for cardiovascular health. But starting too fast is the leading cause of abandonment and injury.

Fundamental principle: progressiveness

The body needs time to adapt: the cardiovascular system progresses quickly (weeks), but tendons, ligaments, and bones take longer (months).

8-week program (3 sessions/week)

Week	Content	Duration
1-2	Alternate 1 min run / 2 min walk × 8	24 min
3-4	Alternate 2 min run / 1 min walk × 8	24 min
5-6	Alternate 3 min run / 1 min walk × 6	24 min
7	Alternate 5 min run / 1 min walk × 4	24 min
8	Continuous run 25-30 min	30 min

Golden rules

• Conversational pace: you should be able to talk during the effort. If you are out of breath, slow down.
• Appropriate shoes: get advice from a specialized store.
• Varied surface: alternate asphalt and dirt paths to reduce impact.
• Rest: at least 1 rest day between each session targeting the same muscle group.
• Hydration: drink before, during (if > 45 min), and after.

The most common injuries

• Tibial periostitis (pain along the tibia): often related to too rapid progression
• Iliotibial band syndrome (runner's knee): strengthen hips
• Plantar fasciitis: stretch calf and fascia