Run Your First 5K – 4-Week Bridge Plan

This is the plan you run after the 8-week run-walk plan. It takes the 25 minutes you can already run and turns it into 5 kilometres in four weeks. Includes the full 4-week table, what each week is actually doing, the talk test for pacing, two 15-minute strength sessions, what to eat and drink (and the sports nutrition you do not need), the five mistakes that stop beginners at this stage, how to run the 5K kilometre by kilometre on the day, what to do after it, a 4-week progress log, and beginner FAQs.