GOAL:  5K RUN/WALK

So, here it is—the training plan.  There are 2 options—they finish alike, but start out differently—choose whichever appeals to you most!  Keep in mind that they’re each designed to:

• Start at a basic level.
• Build up gradually.
• Be time efficient--only 90 minutes per week!

Are you ready?  Before you get started jogging, it’s important that you are comfortable with walking!  You should feel comfortable walking for 30 minutes at a time—practice this for a couple of weeks before trying the training plan.  If you say WAIT—I can’t walk for 30 minutes—no problem!  Just use the workout plan to build up to walking—only change the “jog” to walk and the “walk” to “rest.”  Build up steadily!

When you’re ready...

• Select a 5K event for about 12 weeks from your starting point
• You should do 3 workouts per week—each one is 30 minutes long.  Do the same workout all 3 days of a particular week.
• Always do the walk part first—and walk for a few extra minutes at the start to warm up if necessary.
• If any workout feels too challenging, repeat the previous week—completely—before moving on.
• Record your workouts in a notebook or print out our running log forms and fill them in. 
• Even if you feel great, don’t skip any weeks!

By the end, you’ll be able to run 30 minutes continuously—which means you’ll be ready to try out a 5K!

Training Plan Option 1

Training Plan Option 2