Resolution
Run
Choose your distance
5K/10K/15K
Training schedule
From running a
5K to a 15K
in just 8 weeks
stroke.org.uk/resolution
Stroke Association is a Company Limited by Guarantee, registered in England and Wales (No 61274). Registered office: Stroke Association House, 240 City Road, London EC1V 2PR.
Registered as a Charity in England and Wales (No 211015) and in Scotland (SC037789). Also registered in Northern Ireland (XT33805) Isle of Man (No 945) and Jersey (NPO 369).
8 week 5K beginners training guide
From eight weeks prior to your event day, your dedicated Resolution team will beginning sending weekly
training plan emails to ensure you reach your goal. However, keep reading if you would like a head start…
Note: You can switch days to accommodate your schedule. So if you’re busy on another day and prefer to
workout on a Monday or Friday, it’s fine to swap a rest day for a run day.
Mon
Week Rest
1
Day
Tues
Run 1 min,
Walk 2 mins
- repeat 6 times
Wed
Rest
Day
Thu
Run 1 min,
Walk 2 mins
- repeat 8 times
Fri
Rest
Day
Sat
Rest
Day
Sun
Run 2 mins,
Walk 2 mins
- repeat 6 times
Week Rest
2
Day
Run 2 mins,
Walk 2 mins
- repeat 6 times
Rest
Day
Run 2 mins,
Walk 1 min
- repeat 8 times
Rest
Day
Rest
Day
Run 3 mins,
Walk 2 mins
- repeat 5 times
Week Rest
3
Day
Run 4 mins,
Walk 3 mins
- repeat 4 times
Rest
Day
Run 4 mins,
Walk 2 mins
- repeat 5 times
Rest
Day
Rest
Day
Run 5 mins,
Walk 1 to 3 mins
- repeat 4 times
Week Rest
4
Day
Run 6 mins,
Walk 3 mins
- repeat 3 times
Rest
Day
Run 7 mins,
Walk 3 mins
- repeat 3 times
Rest
Day
Rest
Day
Run 8 mins,
Walk 3 mins
- repeat 3 times
Week Rest
5
Day
Run 10 mins,
Walk 2 mins
- repeat 2 times
Rest
Day
Run 12 mins,
Walk 2 mins
- repeat 2 times
Rest
Day
Rest
Day
Run 15 mins,
Walk 3 mins
- repeat 2 times
Week Rest
6
Day
Run 15 mins,
Walk 3 mins,
Run 10 mins
Rest
Day
Run 12 mins,
Walk 2 mins
- repeat 2 times
Rest
Day
Rest
Day
Run 15 mins,
Walk 3 mins,
Run 5 mins
Week Rest
7
Day
Run 20 mins,
Walk 3 mins,
Run 5 mins
Rest
Day
Run 25 mins
Rest
Day
Rest
Day
Run 25 mins
Week Rest
8
Day
Run 28-30 mins
Rest
Day
Run 25 mins
Rest
Day
Rest
Day
Run 5k
stroke.org.uk/resolution
Stroke Association is a Company Limited by Guarantee, registered in England and Wales (No 61274). Registered office: Stroke Association House, 240 City Road, London EC1V 2PR.
Registered as a Charity in England and Wales (No 211015) and in Scotland (SC037789). Also registered in Northern Ireland (XT33805) Isle of Man (No 945) and Jersey (NPO 369).
8 week 10K Beginners training guide
From eight weeks prior to your event day, your dedicated Resolution team will beginning sending weekly
training plan emails to ensure you reach your goal. However, keep reading if you would like a head start...
Note: You can switch days to accommodate your schedule. So if you’re busy on another day and prefer to
workout on a Monday or Friday, it’s fine to swap a rest day for a run day.
Mon
Week Rest
1
Day
Tues
Run 15 mins,
Walk 1 to 2 mins,
Run 15 mins
Wed
Rest
Day
Thu
Run 15 mins,
Walk 1 to 2 mins,
Run 15 mins
Fri
Rest
Day
Sat
Rest
Day
Sun
Run 20 mins
continuously
Week Rest
2
Day
Run 18 mins,
Walk 1 to 3 mins,
Run 18 mins
Rest
Day
Run 18 mins,
Walk 1 to 3 mins,
Run 18 mins
Rest
Day
Rest
Day
Run 25 mins
continuously
Week Rest
3
Day
Run 30 mins
continuously
Rest
Day
Tempo: Run 5 mins
at tempo,
Walk/ jog 1min
- repeat 4 times
Rest
Day
Rest
Day
Run 40 mins
continuously
Week Rest
4
Day
Run 30 mins
continuously
Rest
Day
Run 30 mins
continuously
Rest
Day
Rest
Day
5k race or
timed 5k
Week Rest
5
Day
Run 30 mins
continuously
Rest
Day
30 mins
progression Run
Rest
Day
Rest
Day
Run 45 mins
continuously
Week Rest
6
Day
Run 30 mins
continuously
Rest
Day
Tempo: Run 10 mins Rest
at tempo,
Day
Walk/ jog 3 mins
- repeat 2 times
Rest
Day
Run 50 mins
continuously
Week Rest
7
Day
Run 30 mins
continuously
Rest
Day
Tempo: Run 5 mins
at tempo pace,
Walk/ jog 90 secs
- repeat 5 times.
Rest
Day
Rest
Day
Run 45 mins
continuously
Week Rest
8
Day
30 min progression Rest
Run
Day
Run 25 mins
continuously
Rest
Day
Jog
10k RACE
10 to 15
mins
stroke.org.uk/resolution
Stroke Association is a Company Limited by Guarantee, registered in England and Wales (No 61274). Registered office: Stroke Association House, 240 City Road, London EC1V 2PR.
Registered as a Charity in England and Wales (No 211015) and in Scotland (SC037789). Also registered in Northern Ireland (XT33805) Isle of Man (No 945) and Jersey (NPO 369).
8 week 15K beginners training guide
From eight weeks prior to your event day, your dedicated Resolution team will beginning sending weekly
training plan emails to ensure you reach your goal. However, keep reading if you would like a head start...
Note: You can switch days to accommodate your schedule. So if you’re busy on another day and prefer to
workout on a Monday or Friday, it’s fine to swap a rest day for a run day.
Mon
Week 3 mile run +
1
strength
Tues
6 mile run
Wed
5 x 800
5-K pace
Thu
4 mile run +
strength
Fri
Rest
Day
Sat
8 mile run
Sun
60 min
cross
Week 3 mile run +
2
strength
4 mile run
35 min
tempo
2 mile run +
strength
Rest
Day
4 mile run
60 min
cross
Week 3 mile run +
3
strength
5 mile run
6 x 800
5-K pace
3 mile run +
strength
Rest
Day
7 mile run
60 min
cross
Week 3 mile run +
4
strength
6 mile run
40 min
tempo
4 mile run +
strength
Rest
Day
8 mile run
60 min
cross
Week 3 mile run +
5
strength
4 mile run
7 x 800
5-K pace
2 mile run +
strength
Rest
Day
4 mile run
60 min
cross
Week 3 mile run +
6
strength
5 mile run
45 min
tempo
3 mile run +
strength
Rest
Day
9 mile run
60 min
cross
Week 3 mile run +
7
strength
6 mile run
8 x 800
5-K pace
4 mile run +
strength
Rest
Day
10 mile run
60 min
cross
Week 3 mile run +
8
strength
4 mile run
30 min
tempo
4 mile run
1-2 mile run Rest Day
stroke.org.uk/resolution
Stroke Association is a Company Limited by Guarantee, registered in England and Wales (No 61274). Registered office: Stroke Association House, 240 City Road, London EC1V 2PR.
Registered as a Charity in England and Wales (No 211015) and in Scotland (SC037789). Also registered in Northern Ireland (XT33805) Isle of Man (No 945) and Jersey (NPO 369).
15k RACE