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 Apr 21 |
Apr 21 Run+Walk 25 mins |
Apr 22 Rest |
Apr 23 Run+Walk 25 mins |
Apr 24 Rest |
Apr 25 Walk 30 mins |
Apr 26 Run+Walk 25 mins |
Apr 27 Rest |
| Week 2 Apr 28 |
Apr 28 Run+Walk 25 mins |
Apr 29 Rest |
Apr 30 Run+Walk 25 mins |
May 1 Rest |
May 2 Walk 30 mins |
May 3 Run+Walk 30 mins |
May 4 Rest |
| Week 3 May 5 |
May 5 Run+Walk 25 mins |
May 6 Rest |
May 7 Run+Walk 30 mins |
May 8 Rest |
May 9 Walk 30 mins |
May 10 Run+Walk 35 mins |
May 11 Rest |
| Week 4 May 12 |
May 12 Run+Walk 30 mins |
May 13 Rest |
May 14 Run+Walk 30 mins |
May 15 Rest |
May 16 Walk 35 mins |
May 17 Run+Walk 40 mins |
May 18 Rest |
| Week 5 May 19 |
May 19 Run+Walk 30 mins |
May 20 Rest |
May 21 Run+Walk 30 mins |
May 22 Rest |
May 23 Walk 35 mins |
May 24 Run+Walk 42 mins |
May 25 Rest |
| Week 6 May 26 |
May 26 Run+Walk 35 mins |
May 27 Walk 25 mins |
May 28 Run+Walk 30 mins |
May 29 Rest |
May 30 Walk 35 mins |
May 31 Run+Walk 42 mins |
Jun 1 Rest |
| Week 7 Jun 2 |
Jun 2 Run+Walk 35 mins |
Jun 3 Walk 25 mins |
Jun 4 Run+Walk 35 mins |
Jun 5 Rest |
Jun 6 Walk 40 mins |
Jun 7 Run+Walk 40 mins |
Jun 8 Rest |
| Week 8 Jun 9 |
Jun 9 Run+Walk 42 mins |
Jun 10 Walk 25 mins |
Jun 11 Run+Walk 36 mins |
Jun 12 Rest |
Jun 13 Walk 40 mins |
Jun 14 Run+Walk 40 mins |
Jun 15 Rest |
| Week 9 Jun 16 |
Jun 16 Run+Walk 42 mins |
Jun 17 Walk 30 mins |
Jun 18 Run+Walk 42 mins |
Jun 19 Rest |
Jun 20 Walk 30 mins |
Jun 21 Run+Walk 42 mins |
Jun 22 Rest |
| Week 10 Jun 23 |
Jun 23 Run+Walk 40 mins |
Jun 24 Walk 30 mins |
Jun 25 Run+Walk 30 mins |
Jun 26 Rest |
Jun 27 Walk 25 mins |
Jun 28 Rest |
Jun 29 5K Race! |
Warning
Based on your selected race date you should have started training on Apr 21, 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.