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A basic 5K schedule that assumes you don't run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Walk 1.5 miles |
Run 1 min, walk 1 min. Do 10 times |
Rest |
Run 2 mins, walk 4 mins. Do 5 times |
rest |
rest |
Run 2 mins, walk 4 mins. Do 5 times |
rest |
Run 3 mins, walk 3 mins. Do 4 times |
rest |
Run 3 mins, walk 3 mins. Do 4 times |
rest |
rest |
Run 5 mins, walk 3 mins. Do 3 times |
rest |
Run 7 mins, walk 2 mins. Do 3 times |
rest |
Run 8 mins, walk 2 mins. Do 3 times |
Rest |
Rest |
Run 8 mins, walk 2 mins. Do 3 times |
Rest |
Run 8 mins, walk 2 mins. Do 3 times |
rest |
Run 10 mins, walk 2 mins. Do twice then run for 5 mins |
rest |
rest |
Run 8 mins, walk 2 mins. Do 3 times |
Rest |
Run 9 mins, walk 1 min. Do 3 times |
Rest |
Run 12 mins, walk 2 mins. Do twice then run for 5 mins |
Rest |
Rest |
Run 8 mins, walk 2 mins. Do 3 times |
Rest |
Run 15 mins, walk 1 min. Do twice |
Rest |
Run 8 mins, walk 2 mins. Do 3 times |
Rest |
Rest |
5K Race! |
On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted before taking some one-minute walk breaks.
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Rest |
20-25 mins easy run |
|
10 mins easy, then 4 x 1 min brisk with 2-min jog recoveries, then 10 mins easy |
|
20 mins easy |
30 mins easy |
|
20-25 mins easy run |
|
mins easy, then 4-5 x 90 secs brisk with 2.5-min jog recoveries, then 10 mins easy |
|
20 mins easy |
35 mins easy |
|
20-25 mins easy run |
|
10 mins easy, then 20 mins fartlek (free-form fast and slow running) |
|
25 mins easy |
40 mins easy |
|
10 mins easy, then stretch, then 1 measured mile, timed, fast, then 10 mins easy |
|
10 mins easy, then 20 mins fartlek, then 10 mins easy |
|
20 mins easy |
45 mins easy |
|
25-30 mins easy |
|
10 mins easy, then 3 x 3 mins brisk with 3-min jog recoveries, then 10 mins easy |
|
25 mins easy |
35 mins easy |
Note: To improve speed, you sometimes need to train at a pace somewhat faster than your race pace for the 5-K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, and then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.
Tempo Runs: This is a continuous run with an easy beginning, a buildup in the middle to near 10-K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing anaerobic threshold, essential for fast 5-K racing.
Week |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
1 |
3 m run |
5 x 400 |
Rest or easy run |
30 min tempo |
Rest |
4 m fast |
60 min run |
2 |
3 m run |
8 x 200 |
Rest or easy run |
30 min tempo |
Rest |
4 m fast |
65 min run |
3 |
3 m run |
6 x 400 |
Rest or easy run |
35 min tempo |
Rest |
5 mi fast |
70 min run |
4 |
3 m run |
9 x 200 |
Rest or easy run |
35 min tempo |
Rest or easy run |
Rest |
5-K test |
5 |
3 m run |
7 x 400 |
Rest or easy run |
40 min tempo |
Rest |
5 m fast |
75 min run |
6 |
3 m run |
10 x 200 |
Rest or easy run |
40 min tempo |
Rest |
6 m fast |
85 min run |
7 |
3 m run |
8 x 400 |
Rest or easy run |
45 min tempo |
Rest |
6 m fast |
90 min run |
8 |
2 m run |
6 x 200 |
30 min tempo |
Rest or easy run |
Rest |
Rest |
5-K Race |