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.