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! |