Run-Walk 5k Training Plan
Training Plan Overview
The 5K Run+Walk Training Plan is a perfect plan for those who are currently working out and want to train to finish a 5K the enjoyable way (with a combination of mostly running with a little walking)! Run+Walking involves intervals of mostly running minutes with short walking segments repeatedly through the workout. The program starts with three 25-30 minute Run+Walk Workouts (3min run/2 min walk) and one 30-minute cross-training workout and gradually progresses to three Run+Walk Workouts (5min run/1 min walk), and one crossing training workout. Run+Walk is an easy way to learn to run and have fun along the way!
Training Plan Mileage Chart
Weekly Overview
Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My 5k training plan
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 Mar 26 |
Mar 26 Run+Walk 25 mins |
Mar 27 Rest |
Mar 28 Run+Walk 25 mins |
Mar 29 Rest |
Mar 30 Walk 30 mins |
Mar 31 Run+Walk 25 mins |
Apr 1 Rest |
| Week 2 Apr 2 |
Apr 2 Run+Walk 25 mins |
Apr 3 Rest |
Apr 4 Run+Walk 25 mins |
Apr 5 Rest |
Apr 6 Walk 30 mins |
Apr 7 Run+Walk 30 mins |
Apr 8 Rest |
| Week 3 Apr 9 |
Apr 9 Run+Walk 25 mins |
Apr 10 Rest |
Apr 11 Run+Walk 30 mins |
Apr 12 Rest |
Apr 13 Walk 30 mins |
Apr 14 Run+Walk 35 mins |
Apr 15 Rest |
| Week 4 Apr 16 |
Apr 16 Run+Walk 30 mins |
Apr 17 Rest |
Apr 18 Run+Walk 30 mins |
Apr 19 Rest |
Apr 20 Walk 35 mins |
Apr 21 Run+Walk 40 mins |
Apr 22 Rest |
| Week 5 Apr 23 |
Apr 23 Run+Walk 30 mins |
Apr 24 Rest |
Apr 25 Run+Walk 30 mins |
Apr 26 Rest |
Apr 27 Walk 35 mins |
Apr 28 Run+Walk 42 mins |
Apr 29 Rest |
| Week 6 Apr 30 |
Apr 30 Run+Walk 35 mins |
May 1 Walk 25 mins |
May 2 Run+Walk 30 mins |
May 3 Rest |
May 4 Walk 35 mins |
May 5 Run+Walk 42 mins |
May 6 Rest |
| Week 7 May 7 |
May 7 Run+Walk 35 mins |
May 8 Walk 25 mins |
May 9 Run+Walk 35 mins |
May 10 Rest |
May 11 Walk 40 mins |
May 12 Run+Walk 40 mins |
May 13 Rest |
| Week 8 May 14 |
May 14 Run+Walk 42 mins |
May 15 Walk 25 mins |
May 16 Run+Walk 36 mins |
May 17 Rest |
May 18 Walk 40 mins |
May 19 Run+Walk 40 mins |
May 20 Rest |
| Week 9 May 21 |
May 21 Run+Walk 42 mins |
May 22 Walk 30 mins |
May 23 Run+Walk 42 mins |
May 24 Rest |
May 25 Walk 30 mins |
May 26 Run+Walk 42 mins |
May 27 Rest |
| Week 10 May 28 |
May 28 Run+Walk 40 mins |
May 29 Walk 30 mins |
May 30 Run+Walk 30 mins |
May 31 Rest |
Jun 1 Walk 25 mins |
Jun 2 Rest |
Jun 3 5K Race! |
Warning
Based on your selected race date you should have started training on Mar 26, 2012. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.
Disclaimer
WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.