5k Training Plan

Week 1 (8 weeks remaining)

Day 1

Easy Run

  • 25 minutes total:
    • Run for 5 minutes
    • Walk for 5 minutes
    • Run for 5 minutes
    • Walk for 5 minutes
    • Run for 5 minutes

Day 2

Intervals

  • Run 1/4 mile at race pace
  • Rest 3 minutes
  • Repeat 5x

Day 3

Easy Run

  • 25 minutes total:
    • Run for 5 minutes
    • Walk for 5 minutes
    • Run for 5 minutes
    • Walk for 5 minutes
    • Run for 5 minutes

Day 4

Intervals

  • Run 1/2 mile at race pace
  • Rest 3 minutes
  • Repeat 3x

Day 5

Easy Run

  • 25 minutes total:
    • Run for 5 minutes
    • Walk for 5 minutes
    • Run for 5 minutes
    • Walk for 5 minutes
    • Run for 5 minutes

Day 6

Intervals

  • Run 1/2 mile at race pace
  • Rest 3 minutes
  • Repeat 3x

Day 7

Rest Day (Optional brisk 1 mile walk)

Week 2 (7 weeks remaining)

Day 1

Easy Run

  • 30 minutes total:
    • Run for 6 minutes
    • Walk for 4 minutes
    • Run for 6 minutes
    • Walk for 4 minutes
    • Run for 6 minutes
    • Walk for 4 minutes

Day 2

Intervals

  • Run 1/2 mile at race pace
  • Rest 2.5 minutes
  • Repeat 3x

Day 3

Easy Run

  • 30 minutes total:
    • Run for 6 minutes
    • Walk for 4 minutes
    • Run for 6 minutes
    • Walk for 4 minutes
    • Run for 6 minutes
    • Walk for 4 minutes

Day 4

Intervals

  • Run 3/4 mile at race pace
  • Rest 3 minutes
  • Repeat 3x

Day 5

Easy Run

  • 30 minutes total:
    • Run for 6 minutes
    • Walk for 4 minutes
    • Run for 6 minutes
    • Walk for 4 minutes
    • Run for 6 minutes
    • Walk for 4 minutes

Day 6

Intervals

  • Run 3/4 mile at race pace
  • Rest 3 minutes
  • Repeat 3x

Day 7

Rest Day (Optional brisk 1.5 mile walk)

Week 3 (6 weeks remaining)

Day 1

Easy Run

  • 30 minutes total:
    • Run for 6 minutes
    • Walk for 3 minutes
    • Run for 6 minutes
    • Walk for 3 minutes
    • Run for 6 minutes
    • Walk for 3 minutes
    • Run for 3 minutes

Day 2

Intervals

  • Run 1 mile at race pace
  • Rest 3 minutes
  • Repeat 2x

Day 3

Easy Run

  • 30 minutes total:
    • Run for 6 minutes
    • Walk for 3 minutes
    • Run for 6 minutes
    • Walk for 3 minutes
    • Run for 6 minutes
    • Walk for 3 minutes
    • Run for 3 minutes

Day 4

Intervals

  • Run 1 mile at race pace
  • Rest 3 minutes
  • Repeat 2x

Day 5

Easy Run

  • 30 minutes total:
    • Run for 6 minutes
    • Walk for 3 minutes
    • Run for 6 minutes
    • Walk for 3 minutes
    • Run for 6 minutes
    • Walk for 3 minutes
    • Run for 3 minutes

Day 6

Intervals

  • Run 1 mile at race pace
  • Rest 3 minutes
  • Repeat 2x

Day 7

Rest Day (Optional brisk 2 mile walk)

Week 4 (5 weeks remaining)

Day 1

Easy Run

  • 30 minutes total:
    • Run for 7 minutes
    • Walk for 3 minutes
    • Run for 7 minutes
    • Walk for 3 minutes
    • Run for 7 minutes
    • Walk for 3 minutes

Day 2

Intervals

  • Run 1.5 mile at race pace
  • Rest 3 minutes
  • Repeat 2x

Day 3

Easy Run

  • 30 minutes total:
    • Run for 7 minutes
    • Walk for 3 minutes
    • Run for 7 minutes
    • Walk for 3 minutes
    • Run for 7 minutes
    • Walk for 3 minutes

Day 4

Intervals

  • Run 1.5 mile at race pace
  • Rest 3 minutes
  • Repeat 2x

Day 5

Easy Run

  • 30 minutes total:
    • Run for 7 minutes
    • Walk for 3 minutes
    • Run for 7 minutes
    • Walk for 3 minutes
    • Run for 7 minutes
    • Walk for 3 minutes

Day 6

Intervals

  • Run 1.5 mile at race pace
  • Rest 3 minutes
  • Repeat 2x

Day 7

Rest Day (Optional brisk 2 mile walk)

Week 5 (4 weeks remaining)

Day 1

Easy Run

  • 30 minutes total:
    • Run for 8 minutes
    • Walk for 3 minutes
    • Run for 8 minutes
    • Walk for 3 minutes
    • Run for 8 minutes

Day 2

Intervals

  • Run 1.5 mile at race pace
  • Rest 2 minutes
  • Repeat 2x

Day 3

Easy Run

  • 30 minutes total:
    • Run for 8 minutes
    • Walk for 3 minutes
    • Run for 8 minutes
    • Walk for 3 minutes
    • Run for 8 minutes

Day 4

Intervals

  • Run 1.5 mile at race pace
  • Rest 2 minutes
  • Repeat 2x

Day 5

Easy Run

  • 30 minutes total:
    • Run for 8 minutes
    • Walk for 3 minutes
    • Run for 8 minutes
    • Walk for 3 minutes
    • Run for 8 minutes

Day 6

Intervals

  • Run 1.5 mile at race pace
  • Rest 2 minutes
  • Repeat 2x

Day 7

Rest Day (Optional brisk 2.5 mile walk)

Week 6 (3 weeks remaining)

Day 1

Easy Run

  • 30 minutes total:
    • Run for 8 minutes
    • Walk for 2 minutes
    • Run for 8 minutes
    • Walk for 2 minutes
    • Run for 8 minutes
    • Walk for 2 minutes

Day 2

Intervals

  • Run 2 mile at race pace
  • Rest 2 minutes
  • Run 1 mile at race pace

Day 3

Easy Run

  • 30 minutes total:
    • Run for 8 minutes
    • Walk for 2 minutes
    • Run for 8 minutes
    • Walk for 2 minutes
    • Run for 8 minutes
    • Walk for 2 minutes

Day 4

Intervals

  • Run 2 mile at race pace
  • Rest 2 minutes
  • Run 1 mile at race pace

Day 5

Easy Run

  • 30 minutes total:
    • Run for 8 minutes
    • Walk for 2 minutes
    • Run for 8 minutes
    • Walk for 2 minutes
    • Run for 8 minutes
    • Walk for 2 minutes

Day 6

Intervals

  • Run 2 mile at race pace
  • Rest 1 minute
  • Run 1 mile at race pace

Day 7

Rest Day (Optional brisk 3 mile walk)

Week 7 (2 weeks remaining)

Day 1

Easy Run

  • 30 minutes total:
    • Run for 9 minutes
    • Walk for 2 minutes
    • Run for 9 minutes
    • Walk for 1 minute
    • Run for 9 minutes

Day 2

Intervals

  • Run 2 mile at race pace
  • Rest 1 minute
  • Run 1 mile at race pace

Day 3

Easy Run

  • 30 minutes total:
    • Run for 9 minutes
    • Walk for 2 minutes
    • Run for 9 minutes
    • Walk for 1 minute
    • Run for 9 minutes

Day 4

Intervals

  • Run 2.5 mile at race pace
  • Rest 1 minute
  • Run .5 mile at race pace

Day 5

Easy Run

  • 30 minutes total:
    • Run for 9 minutes
    • Walk for 1 minutes
    • Run for 9 minutes
    • Walk for 1 minute
    • Run for 9 minutes
    • Walk for 1 minute

Day 6

Intervals

  • Run 2.5 mile at race pace
  • Rest 1 minute
  • Run .5 mile at race pace

Day 7

Rest Day (Optional brisk 3 mile walk)

Week 8 (Last Week)

Day 1

Easy Run

  • 31 minutes total:
    • Run for 10 minutes
    • Walk for 30 seconds
    • Run for 10 minutes
    • Walk for 30 seconds
    • Run for 10 minutes

Day 2

Intervals

  • Run 2.5 mile at race pace
  • Rest 1 minute
  • Run .5 mile at race pace

Day 3

Easy Run

  • 31 minutes total:
    • Run for 20 minutes
    • Walk for 1 minute
    • Run for 10 minutes

Day 4

Intervals

  • Run 2.5 mile at race pace
  • Rest 30 seconds
  • Run .5 mile at race pace

Day 5

Easy Run

  • 32 minutes total:
    • Run for 30 minutes
    • Walk for 2 minutes

Day 6

Rest Day (Optional Brisk 2 mile walk)

Day 7

5K - Congratulations you are now ready to run your first 5K.  Go out and run 3.1 miles at race pace.