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5K TRAINING
BEGINNING RUNNING SCHEDULE
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| This schedule is designed to give the beginning runner the necessary training to complete a 5K race at a comfortable pace. The key is to exercise for 30 minutes four times per week. The Saturday run should include a 5 minute walking warm up and warm down. Start out at a pace that you can hold for the entire run. The running gets harder as the training progresses. Therefore, try to stick to the schedule and don’t over do it !
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Week |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
1 |
Walk 30 Minutes |
Run/walk 30 minutes |
Off |
Run/Walk 30 minutes |
Off |
1.5 mile run |
Off |
2 |
Walk 30 Minutes |
Run/walk 30 minutes |
Off |
Run/Walk 30 mniutes |
Off |
1.5 mile run |
Off |
3 |
Run/walk 30 minutes |
Run/walk 30 minutes |
Off |
Run/walk 30 minutes |
Off |
2 mile run |
Off |
4 |
Run/walk 30 minutes |
Run/walk 30 minutes |
Off |
Run/walk 30 minutes |
Off |
2 mile run |
Off |
5 |
Run/walk 30 minutes |
Run/walk 30 minutes |
Off |
Run/walk 30 minutes |
Off |
2.5 mile Run |
Off |
6 |
Run/walk 30 minutes |
Run/walk 30 minutes |
Off |
Run/walk 30 minutes |
Off |
2.5 mile run |
Off |
7 |
Run/walk 30 minutes |
Run/walk 30 minutes |
Off |
Run/walk 30 minutes |
Off |
3 mile run |
Off |
8 |
Run/walk 30 minutes |
Run/walk 30 minutes |
Off |
Run/walk 20 minutes |
Off |
Race 5K |
Off |
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