5K Training Plan

Week 1

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
20 minute walk/run at a pace that you can still carry on a conversation (foundation run) 30 minute elliptical or bike workout at ‘conversation pace’ Rest 30 minute walk/run varying the speed (interval training) Rest Walk/run 3 miles as fast as you
can comfortably—record your time
(optional)
30 minute cardio of your choice

Week 2

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
30 minute foundation
walk/run
40 minute elliptical or bike workout, moderate pace Rest 20 minute walk/run at your max pace—still able
to converse
Rest Walk/run 3 miles as fast as you can—record
your time
(optional)
30 minute cardio of your choice

Week 3

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
40 minute foundation
walk/run
30 minute elliptical or bike workout, moderate to intense pace Rest 20 minute
walk/run
Rest Walk/run 3 miles as fast as you can—record
your time
(optional)
30 minute cardio of your choice

Week 4: Race Week!

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
20 minute foundation
walk/run
20 minute walk/run varying
your speed
Rest 20 minute
walk/run
Rest (Day before the race) 15 minute foundation
walk/run
RACE DAY!

The days of the week listed here are just for guidance. Train on the days that best suit your schedule. If it’s easier for you to train on Sundays than on Mondays, that’s fine. Just try to scatter your rest days throughout the week—don’t try to do all your training on consecutive days.

 

SEO Powered by Platinum SEO from Techblissonline