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Your First 5k

How it Works

How to use this program

This is a progressive running program that takes place over 12 weeks. In this program, we assume that you are not a runner or are not running regularly. For that reason, we start off slow, incorporating long walks with short jogs in between. We do not track how fast you’re moving, just that you’re moving either at a walking pace or a running pace.

Each week, we slowly increase the amount of time you are jogging, at a sustainable, steady increase. The goal is to be able to run a 5k on Week 12.


Self-Paced Program

This is a self-paced program, which means that each week you’ll access the course, check out that week’s schedule, and plan out your runs. Feel free to adapt the program to meet your needs – either slowing down the pace increases, or giving yourself more time on the mat with yoga classes.

If you find that you need more time, you are welcome to repeat any of the weeks lesson’s as many times as you would like.

If you find that you are progressing faster than expected, you can always skip ahead to see what is coming up next.



Download the Your First 5k Workbook PDF contains your schedule and some journaling pages to get your mind and heart set on completing this journey.


How to get more yoga

(1) This page contains all yoga classes for the 5k program.

(2) You can also check out our Yoga for Runners Playlist on YouTube.

(3) If you’re looking for more classes, we’ve got you covered, yogi! Join our On Demand Yoga Class Library with over 700+ recorded yoga, fitness, meditation, and myofascial release classes to practice with.

Additional Resources

Email us at or post in our Community Page and we’ll get back to you soon!


    If you have additional questions, please feel free to reach out to us at

    We wish you so much success and joy in this program, yogi-runner!!


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