5k Training Plan

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 120 min:
walk 1 min, jog 1 min
Rest20 min:
walk 1 min, jog 1 min
Rest20 min:
walk 1 min, jog 1 min
RestWalk 30 min
Week 220 min:
walk 1 min, jog 2 min
Rest20 min:
walk 1 min, jog 2 min
Rest20 min:
walk 1 min, jog 3 min
RestWalk 40 min
Week 320 min:
walk 1 min, jog 4 min
Rest10 min jog,
10 min walk
Rest5 min jog, 3 min walk
(Repeat twice)
Rest40 min:
jog 2 min, walk 1 min
Week 412 min jog, 12 min walkRest8 min jog, 1 min walk
(Repeat twice)
Rest15 min jogRest40 min:
jog 2 min, walk 1 min
Week 520 min jogRest3 x 5 min run, 1 min walk
in between
Rest25 min jogRest25 min run
Week 620 min runRest20 min runRestEasy 20 min jogRestRace 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.