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,...
How to Test your 5K running time for the big race!
| 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
|
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