Train for a 5K run - Your 5K run training plan
Prepare for a 5K race with our super simple beginner's running training plan
Posted: 2 August 2010
by Lisa Jackson
WEEK ONE
Monday: Run 60 seconds, walk 3 minutes, repeat 4 times (Total: 16 mins)
Tuesday: Rest
Wednesday: Run 60 seconds, walk 3 minutes, repeat 4 times (Total: 16 mins)
Thursday: Rest
Friday: Run 60 seconds, walk 3 minutes, repeat 4 times (Total: 16 mins)
Saturday: Rest
Sunday: 30-minute brisk walk
WEEK TWO
Monday: Run 60 seconds, walk 2 minutes, repeat 6 times (Total: 18 mins)
Tuesday: Rest
Wednesday: Run 60 seconds, walk 2 minutes, repeat 6 times (Total: 18 mins)
Thursday: Rest
Friday: Run 60 seconds, walk 2 minutes, repeat 6 times (Total: 18 mins)
Saturday: Rest
Sunday: 30-minute brisk walk
WEEK THREE
Monday: Run 60 seconds, walk 2 minutes, repeat 7 times (Total: 21 mins)
Tuesday: Rest
Wednesday: Run 60 seconds, walk 2 minutes, repeat 7 times (Total: 21 mins)
Thursday: Rest
Friday: Run 60 seconds, walk 2 minutes, repeat 7 times (Total: 21 mins)
Saturday: Rest
Sunday: 30-minute brisk walk
WEEK FOUR
Monday: Run 60 seconds, walk 2 minutes, repeat 8 times (Total: 24 mins)
Tuesday: Rest
Wednesday: Run 60 seconds, walk 2 minutes, repeat 8 times (Total: 24 mins)
Thursday: Rest
Friday: Run 60 seconds, walk 2 minutes, repeat 8 times (Total: 24 mins)
Saturday: Rest
Sunday: 35-minute brisk walk
WEEK FIVE
Monday: Run 60 seconds, walk 2 minutes, repeat 9 times (Total: 27 mins)
Tuesday: Rest
Wednesday: Swap in a different kind of exercise session here: such as brisk walking, swimming, cycling, a weights session or an aerobics class. Aim for a 30-minute gentle workout - either just doing one activity or a mix of two 15-minute or three 10-minute workouts (Total: 30 mins)
Thursday: Rest
Friday: Run 60 seconds, walk 2 minutes, repeat 9 times (Total: 27 mins)
Saturday: Rest
Sunday: Run 60 seconds, walk 2 minutes, repeat 9 times (Total: 27 mins)
WEEK SIX
Monday: Run 2 minutes, walk 2 minutes, repeat 7 times (Total: 28 mins)
Tuesday: Rest
Wednesday: Free session of brisk walking/dancing/cycling/swimming/weights. Whatever! (Total: 30 mins)
Thursday: Rest
Friday: Run 2 minutes, walk 2 minutes, repeat 7 times (Total: 28 mins)
Saturday: Rest
Sunday: Run 2 minutes, walk 2 minutes, repeat 7 times (Total: 28 mins)
WEEK SEVEN
Monday: Run 2 minutes, walk 2 minutes, repeat 8 times (Total: 32 mins)
Tuesday: Rest
Wednesday: Free session. As before, any kind of exercise session (Total: 30 minutes)
Thursday: Rest
Friday: Run 2 minutes, walk 2 minutes, repeat 8 times (Total: 32 mins)
Saturday: Rest
Sunday: Run 2 minutes, walk 2 minutes, repeat 8 times (Total: 32 mins)
WEEK EIGHT
Monday: Run 3 minutes, walk 2 minutes, repeat 7 times (Total: 35 mins)
Tuesday: Rest
Wednesday: Increase your free exercise session. Have fun! (Total: 40 mins)
Thursday: Rest
Friday: Run 3 minutes, walk 2 minutes, repeat 7 times (Total: 35 mins)
Saturday: Rest
Sunday: Run 3 minutes, walk 2 minutes, repeat 7 times (Total: 35 mins)
WEEK NINE
Monday: Run 3 minutes, walk 2 minutes, repeat 7 times (Total: 35 mins)
Tuesday: Rest
Wednesday: Free session of any exercise you choose (Total: 40 mins)
Thursday: Rest
Friday: Run 3 minutes, walk 60 seconds, repeat 9 times (Total: 36 mins)
Saturday: Rest
Sunday: Run 3 minutes, walk 60 seconds, repeat 9 times (Total: 36 mins)
WEEK TEN
Monday: Run 3 minutes, walk 60 seconds, repeat 9 times (Total: 36 mins)
Tuesday: Rest
Wednesday: Free session of any exercise you choose (Total: 40 mins)
Thursday: Rest
Friday: Run 3 minutes, walk 60 seconds, repeat 9 times (Total: 36 mins)
Saturday: Rest
Sunday: Run 3 minutes, walk 60 seconds, repeat 10 times (Total: 40 mins)
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