5K Training Schedule

Page history last edited by Helena Baert 1 yr ago

Want to learn how to run the 5K?

Here is a training schedule for you!

 

+ = 1 min Run

0 = 1 min Walk

On rest days try to cross train by doing other activities to strengthen muscles. E.g. swimming, lifting weights, pilates,...

 

Weeks Plan Total Min
Week 1

Day 1: +0+0++00++00+++000

Day 2: Rest (cross train for better results: weights)

Day 3: +0++00+++000+++00

Day 4: Rest

Day 5: ++00++00+++000+++000

Day 6/7: Rest

18

 

18

 

20
Week 2

Day 1: ++00++00+++000+++000

Day 2: Rest

Day 3: +++000+++000+++000

Day 4: Rest

Day 5: ++00+++000+++000+++000

Day 6/7: Rest

20

 

18

 

22
Week 3 and 4

Day 1: ++00+++000+++000+++00

Day 2: Rest

Day 3: ++00++0++0++0++0++0++0++0

Day 4: Rest

Day 5: ++00++++000++++000+++++0

Day 6/7: Rest

22

 

25

 

25
Week 5 and 6

Day 1: +++00+++++000+++++000+++++00

Day 2: Rest

Day 3: ++0++++++00++++++00+++++++00

Day 4: Rest

Day 5: ++++00+++++00++++++00+++++00

Day 6/7: Rest

29

 

28

 

30
Week 7,8 and 9

Day 1: ++++0++++0++++0++++0+++++0+++++0

Day 2: Rest

Day 3: ++++++++0++++++++0++++++++0++++++++

Day 4: Rest

Day 5: ++++++++++++++00++++++++++++++++++00

Day 6/7: Rest

32

 

35

 

36
Week 10

Day 1: ++++++++++0++++++++++0++++++++++0

Day 2: Rest

Day 3: ++++++++++++0++++++++++++0

Day 4/5: Rest

Day 6: ++++++00

Day 7: 5K Test!

33

 

26

 

8

 

Comments (0)

You don't have permission to comment on this page.

Printable version
 
Anonymous Create an account or Log in