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From couch to 5K: embarking on a running journey

Starting a journey from inactivity to completing a 5K run is a transformative process that not only boosts your physical health but also your mental well-being.

For those new to running and with limited time, understanding and applying the principles of aerobic training, including heart rate (HR) zones and Rate of Perceived Exertion (RPE), can significantly enhance your training experience.

A man in running apparel runs through a leaf-covered trail in the fall.

This guide expands on the initial eight weeks of a structured 12-week pyramid training program, incorporating HR intensity zones and RPE for a more personalized and effective training plan. Before starting the program, we'll explain pyramid training and the importance of Zone 2 training for aerobic base development.

We'll also discuss how to calculate your max heart rate and determine your zones for effective training.

Understanding the pyramid training method

The Pyramid Training Method is a structured approach to aerobic training that emphasizes gradual progression in both volume and intensity. This method is likened to building a pyramid, where you start with a wide, solid base and progressively work your way up to the peak.

For beginners, understanding and applying this method can be transformative, enhancing not only aerobic capacity but also overall fitness and endurance (1,2,3). This guide aims to demystify the pyramid training method, making it accessible and actionable for those new to aerobic training.

A man running a marathon in the rain.

Building your aerobic base

The base of your pyramid represents the foundation of your aerobic fitness. In this initial phase, the focus is on low-intensity, long-duration activities that improve cardiovascular health without overstressing the body. For example, walking, slow jogging, or cycling at a pace where you can comfortably hold a conversation are ideal.

This zone, often referred to as Zone 2 training, is where you'll spend a significant portion of your training time (2). It's crucial for enhancing your body's ability to use fat as fuel, increasing the number and efficiency of mitochondria, and improving oxygen delivery to your muscles.

Adding volume & expanding your endurance

As you become more comfortable with regular aerobic exercise, the next layer of your pyramid involves adding volume. This means gradually increasing the duration and frequency of your workouts.

The objective here is to build endurance and resilience, allowing your body to adapt to longer periods of exercise. Consistency is key in this phase; you're not pushing hard yet, just steadily increasing the workload to prepare your body for more intense training later on.

A young man running down a narrow city sidewalk.

Introducing intensity & sharpening your performance

With a solid aerobic base and expanded endurance, you're now ready to introduce higher-intensity workouts into your training. This phase involves shorter, more intense bouts of exercise that challenge your aerobic system more directly.

Interval training, where you alternate between high-intensity bursts and recovery periods, is a common method used in this layer. These workouts improve your cardiovascular efficiency, increase your lactate threshold, and enhance your body's ability to recover.

Peaking and tapering

The peak of your pyramid represents the culmination of your training efforts. In this phase, you might focus on specific goals, such as preparing for a race or reaching a personal best in your chosen activity. Training becomes more specialized, with a mix of high-intensity sessions and continued aerobic base maintenance.

Following this peak, a tapering period is essential, where you gradually reduce the volume of your training to allow your body to recover and adapt fully. This ensures you're in the best possible condition to achieve your goals.

A man wearing warm running gear runs down a gravel road in the countryside.

5 practical running tips for beginners

  1. Start slow and don't rush the process. Spend ample time building your aerobic base, as this will support all future training.

  2. Listen to your body and pay attention to signs of fatigue or overtraining. Adequate rest and recovery are as important as the workouts themselves.

  3. Consistency and regular workouts are more effective than sporadic, intense sessions.

  4. Monitor your progress by keeping a training log to track your workouts, how you felt, and your progress over time. This can be both motivating and informative.

  5. Enjoy the process, find activities you enjoy and mix things up to keep your training interesting and fun.

For beginners, the Pyramid Training Method offers a systematic approach to improving aerobic fitness. By building a solid foundation, gradually increasing your workload, and incorporating higher-intensity training at the right time, you can enhance your endurance, performance, and overall health.

A shirtless man sprints on a treadmill while indoors.

The importance of Zone 2 training

Zone 2 training is at the heart of building your aerobic base. It refers to exercising at an intensity where your heart rate is approximately 60-75% of its maximum. You'll find a detailed overview of heart rate zones below.

Training in this zone improves your endurance by enhancing the efficiency of your heart and increasing the ability of your muscles to utilize oxygen. It's the sweet spot for burning fat, promoting recovery, and, most importantly, building a foundation that allows for more intense training later.

Zone 2 training encourages the body to adapt by increasing mitochondrial density and capillary networks in the muscles, which are crucial for long-term aerobic improvement.

Heart rate zones explained

Zone 1 (50-60% HR Max)
  • Very light intensity, ideal for warm-ups, cool-downs and recovery training sessions

Zone 2 (60-75% HR Max)
  • Light intensity that promotes fat burning and endurance. Below anaerobic threshold

Zone 3 (75-80% HR Max)
  • Moderate intensity, improving aerobic fitness without much stress.

Zone 4 (80-90% HR Max) 
  • High intensity, increasing cardiovascular and muscular endurance.

Zone 5 (90-100% HR Max):
  • Very high intensity, enhancing speed and power.

Calculating your HR Max

The most common method to estimate your HR max is the formula:

HR Max = 220 - age

However, this method has its limitations, as individual differences can lead to variations in HR max.

Alternative methods for calculating HR Max

Field Test

A more accurate way to determine your HR max is through a field test under controlled conditions, such as a 5-minute all-out effort after a proper warm-up, with HR monitored to capture the highest value achieved.

Laboratory Testing

The most accurate but also most expensive method involves VO2 max testing in a lab, where your HR is monitored while you perform increasingly difficult exercise until exhaustion.

Sample HR Max calculation

For a 30-year-old individual using the 220-age formula:

HR max = 220−30 = 190 beats per minute (bpm)

This value is then used to calculate training zones.

A chart outlining rate of perceived exertion.

Rate of Perceived Exertion (RPE)

RPE ranges from 1, which is very light activity, to 10, which is your maximal effort.

It's a versatile tool that can be used independently of HR, especially when a heart rate monitor is not available.

Your first 8 weeks of training

Program overview with HR zones & RPE

Here's how to apply HR zones and RPE to the first four weeks of your training:

Weeks 1-4


Workout Description


% HR Max

RPE (Scale of 1-10)


Walk for 20 minutes at a comfortable pace.

3 times/week

Zone 1 (50-60%)



Alternate between 1 minute of jogging and 2 minutes of walking for 20 minutes.

3 times/week

Zone 2 (60-70%)



Increase jogging intervals to 2 minutes with 1 minute of walking for 25 minutes.

3 times/week

Zone 2 (60-70%)



Jog for 3 minutes followed by a 1-minute walk, for a total of 30 minutes.

3 times/week

Zone 2 (60-70%)


Weeks 5-8


Workout Description


% HR Max

RPE (Scale of 1-10)


Run for 5 minutes followed by a 2-minute walk, aiming to keep your running portions in Zone 2 (60-70% HR Max).

3 times/week




Begin to incorporate longer runs: Run for 8 minutes followed by a 2-minute walk. Increase the running portion to low Zone 3 (70-75% HR Max) for 2 of the intervals.

3 times/week


3-4 (Zone 2), 4-5 (Zone 3)


Run for 10 minutes followed by a 1-minute walk. Keep the first 8 minutes in Zone 2, then increase to Zone 3 for the last 2 minutes of each running interval.

3 times/week


3-4 (Zone 2), 5 (Zone 3)


Run for 15 minutes, walk for 1 minute, then run another 15 minutes. Aim to maintain Zone 2 for the first 10 minutes of each run, then push to mid Zone 3 (75-80% HR Max) for the remaining 5 minutes.

3 times/week


3-4 (Zone 2), 5-6 (Zone 3)

Breaking down the program

The program is structured to accommodate individuals with limited time and who are new to running. Here's how the design addresses these four considerations:

A man in running apparel wearing a hat and headphones stretches his right leg while on outdoor stairs.

Gradual increase in activity

We start with walking and slowly introduce jogging intervals. This gradual increase helps your body adjust without risking injury or burnout.

Focus on Zone 2

By emphasizing Zone 2 training, the program ensures you build endurance efficiently. This zone is sustainable and comfortable, making it less likely for you to quit due to high intensity or discomfort.


The program is flexible, allowing for adjustments based on how you're feeling. This adaptability is crucial for catering to individuals with different starting points in terms of fitness.

Weekly progression 

Each week builds on the last, gradually increasing the challenge. This approach not only helps with physical adaptation but also boosts confidence as you see tangible progress.

Monitoring progress, making adjustments

It's essential to monitor your progress and adjust the intensity based on how you feel and your heart rate. Using a heart rate monitor will provide the most accurate measurement, but don't ignore your body's signals.

If the intensity feels too challenging, reduce your pace to keep your heart rate within the target zone. Similarly, if you're finding the sessions too easy, you may increase your pace slightly, ensuring you're still within the correct HR zone and RPE level.

Embarking on your running journey

This beginner-friendly program is designed to set you on the path to completing a 5K run. By starting slow, focusing on Zone 2 training, and gradually increasing intensity, you'll build a strong aerobic base that will serve you well in the more challenging phases to come.

If you're ready to take the next step in your running journey, subscribe to our newsletter to receive the full 12-week program complete with detailed workout plans, nutritional advice, and tips to keep you motivated.

Remember, aerobic training is a marathon, not a sprint; patience and persistence are your greatest allies on this journey. Start today, and transform your life one step at a time.


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  1. Casado, A., González-Mohíno, F., González-Ravé, J. M., & Foster, C. (2022). Training periodization, methods, intensity distribution, and volume in highly trained and elite distance runners: a systematic review. International journal of sports physiology and performance17(6), 820-833.

  2. Enoksen, E., Tjelta, A. R., & Tjelta, L. I. (2011). Distribution of training volume and intensity of elite male and female track and marathon runners. International Journal of Sports Science & Coaching6(2), 273-293.

  3. Selles-Perez, S., Fernández-Sáez, J., & Cejuela, R. (2019). Polarized and pyramidal training intensity distribution: Relationship with a half-ironman distance triathlon competition. Journal of Sports Science & Medicine18(4), 708.


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