First 5K and 10K training
You do not need to be a runner to start. You need a plan that begins where you are, and people to run beside. That is what we do on Mondays.
How to train for your first 5K or 10K
A first 5K is mostly about turning up regularly. Short runs, mixed with walking at first, three times a week, build the habit and let your legs catch up with your lungs.
Once 5K feels steady, 10K is the next step: one run a week gets a little longer while the rest stay easy. Easy means you can still talk.
How it works with the club
- 1
Take the quiz
Four questions point you to the right goal page and sessions.
- 2
Come on Monday
The Open Run is open to everyone: download the app and check in.
- 3
Get your plan
Members get a plan for their goal race, with club sessions built in.
- 4
Train with the crew
Wednesday track, Saturday long run, and race day as a team.
The club sessions you would come to
Monday · 6:30 pm
Open Run
Al Hussein Sports City track
Your starting point. Open to everyone: download the app and check in.
Wednesday · 6:30 pm
Quality Session · members
Al Hussein Sports City track
Once you join: short, controlled reps that teach pace.
Saturday · 6:30 am
Long Run · members
Dabouq
A gentle long run with the slowest pace group.
What a typical week looks like
- Monday
- Open Run with the club, run/walk if you need it
- Wednesday
- Track: a few short reps with full recovery
- Saturday
- Easy longer run, for example 30 to 50 minutes
- Other days
- Rest, walking or light strength
An example week, not your plan. Your coach sets the real numbers from where you are now.
Questions
I have never run. Can I come?
Yes. The Monday Open Run has people at every level, and walking breaks are normal.
How long until I can run 5K?
It depends on where you start. Your coach will give you an honest answer after your first runs.
What should I wear?
Running shoes and clothes you can move in. Bring water.
From the journal
Why most of your running should feel easy
Easy running is not wasted running. It is what lets you train week after week without breaking down.
10 mistakes new runners make (and the easy fixes)
Almost every new runner trips over the same ten things. Spot them early and your first months get a lot smoother.
How to show up to your first group run
What to bring, when to arrive, and why nobody minds if you're slow.