Run a 5k Plan
Week 1 | ||||||
Day | Warm-up | Run | Walk | Repeat | Cool-Down | Total Time |
1 | 5 mins | 1 min | 1 min | 10 times | 5 mins | 30 mins |
2 | REST | |||||
3 | 5 | 1 | 1 | 10 | 5 | 30 |
4 | REST | |||||
5 | 5 | 2 | 3 | 4 | 5 | 30 |
6 | 5 | 2 | 3 | 4 | 5 | 25 |
7 | REST | |||||
Week 2 | ||||||
Day | Warm-up | Run | Walk | Repeat | Cool-Down | Total Time |
1 | 5 mins | 3 mins | 3 mins | 4 times | 5 mins | 34 mins |
2 | REST | |||||
3 | 5 | 3 | 3 | 4 | 5 | 34 |
4 | REST | |||||
5 | 5 | 5 | 3 | 3 | 5 | 34 |
6 | 5 | 5 | 3 | 2 | 5 | 26 |
7 | REST | |||||
Week 3 | ||||||
Day | Warm-up | Run | Walk | Repeat | Cool-Down | Total Time |
1 | 5 mins | 7 mins | 2 mins | 3 times | 5 mins | 37 mins |
2 | REST | |||||
3 | 5 | 7 | 2 | 3 | 5 | 37 |
4 | REST | |||||
5 | 5 | 8 | 2 | 3 | 5 | 40 |
6 | 5 | 8 | 2 | 2 | 5 | 30 |
7 | REST | |||||
Week 4 | ||||||
Day | Warm-up | Run | Walk | Repeat | Cool-Down | Total Time |
1 | 5 mins | 10 mins | 2 mins | 3 times | 5 mins | 46 mins |
2 | REST | |||||
3 | 5 | 10 | 2 | 3 | 5 | 46 |
4 | REST | |||||
5 | 5 | 12 | 2 | 2 | 5 | 38 |
6 | 5 | 12 | 2 | 2 | 5 | 38 |
7 | REST | |||||
Week 5 | ||||||
Day | Warm-up | Run | Walk | Repeat | Cool-Down | Total Time |
1 | 5 mins | 14 mins | 2 mins | 2 times | 5 mins | 42 mins |
2 | REST | |||||
3 | 5 | 15 | 1 | 2 | 5 | 42 |
4 | REST | |||||
5 | 5 | 18 | 1 | 2 | 5 | 48 |
6 | 5 | 15 | 1 | 2 | 5 | 42 |
7 | REST | |||||
Week 6 | ||||||
Day | Warm-up | Run | Walk | Repeat | Cool-Down | Total Time |
1 | 5 mins | 20 mins | 1 min | 2 times | 5 mins | 52 mins |
2 | REST | |||||
3 | 5 | 17 | 1 | 2 | 5 | 46 |
4 | 5 | 15 | 1 | 2 | 5 | 42 |
5 | REST | |||||
6 | REST | |||||
7 | RUN A 5K |