5K Training Plan

We are challenging you to train for a 5K.

If you are just beginning, we have a 6-week training program to help you get started.  This training program is designed to allow you to comfortably finish a 5K. It assumes that you have no major health problems, are in reasonably good shape, and have done at least some walking or jogging.    Feel free to make adjustments in order to accommodate scheduling conflicts, individual goals, and rate of improvement.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 20 min:
walk 1 min, jog 1 min
Rest 20 min:
walk 1 min, jog 1 min
Rest 20 min:
walk 1 min, jog 1 min
Rest Walk 30 min
Week 2 20 min:
walk 1 min, jog 2 min
Rest 20 min:
walk 1 min, jog 2 min
Rest 20 min:
walk 1 min, jog 3 min
Rest Walk 40 min
Week 3 20 min:
walk 1 min, jog 4 min
Rest 10 min jog,
10 min walk
Rest 5 min jog, 3 min walk
(Repeat twice)
Rest 40 min:
jog 2 min, walk 1 min
Week 4 12 min jog, 12 min walk Rest 8 min jog, 1 min walk
(Repeat twice)
Rest 15 min jog Rest 40 min:
jog 2 min, walk 1 min
Week 5 20 min jog Rest 3 x 5 min run, 1 min walk
in between
Rest 25 min jog Rest 25 min run
Week 6 20 min run Rest 20 min run Rest Easy 20 min jog Rest Race Day!

On days that are designated “Rest”, feel free to cross train.  Crossing training includes strength training, biking, swimming, hiking, walking your dog, etc.  Be creative with the activities you choose. Just be sure to give your body the rest that it needs.

Remember that every run (unless otherwise specified) in this 6-week schedule should be a steady run, done at an effort that has you breathing “comfortably hard”.  Enjoy each run, feel yourself getting stronger and leaner, and be proud of what you’re doing.