5K Race

5-K Race Plan

Week

M

T

W

R

F

Sa

Su

1 Rest 10 minute walk

15 min run

10 min walk

Rest 10 minute walk

1 mile run

10 minute walk

2X10:00 run with 2-minute recovery walk Rest
2 4×5:00 run with 1-min recovery walks 10 min walk

10 min run

5 min walk

10 min run

30-45 minute walk 2×1 mile run with 2 minute recovery walk Rest 2×10:00 run with 1 minute recovery walk Rest
3 4×5:00 run with 1-minute recovery walks 5 minute walk

10 minute run

2 minute walk

10 minute run

30-45 minute walk 2×1 mile run with 2 minute recovery walk Rest 2×15:00 run with 2 minutes recovery walk Rest
4 5 minute walk

1 mile run

2 minutes walk

1 miles run

2×15:00 run with 2 minute recovery walks 30-45 minute walk 2×1 mile run with 2 min recovery walk Rest 3×10:00 run with 1 minute recovery walk Rest
5 5 minute walk

2 mile run

5 minute walk

Cross-train 5 minute walk

2 mile run

5 minute walk

Rest 45-min speed walk 3×10:00 run with 1 minute recovery walk Rest
6 2 miles Cross-train 2×15:00 run with 2 minutes recovery walk Rest 2 miles 3 miles Rest
7 2 miles Cross-train 3×15:00 run with 2 minutes recovery walk Rest 2 miles 4 miles Rest
8 3 miles Cross-train 3 miles Rest 2 miles 4 miles Rest
9 2 miles Cross-train 3 miles Rest 2 miles 2 miles Rest
10 3 miles Rest 2×10:00 run with 1 minute recovery walk Easy 30-minute walk 2 miles Rest RACE!

 

 

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