WILLOW 5K TRAINING PLANS
These plans were developed by experienced runners who are not medical professionals or athletic trainers. You should consult your doctor before engaging in any extensive training program. Always drink plently of water while exercising, stop if you start to feel dizzy or shortness of breath, and plan a day of rest in between each training day.
EARLY BIRD REGISTRATION ‐ TRAINING PLAN
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Day 1
Day 2
1 mile: Run 1 minute, Walk 1 minute
1 mile: Run 3 minutes, Walk 1 minute
1.5 miles: Run 1 minute, Walk 1 minute 1.5 miles: Run 3 minutes, Walk 1 minute
2 miles: Run 1 minute, Walk 1 minute
2 miles: Run 3 minutes, Walk 1 minute
2 miles: Run 1 minute, Walk 1 minute
2 miles: Run 3 minutes, Walk 1 minute
2.5 miles: Run 1 minute, Walk 1 minute 2.5 miles: Run 3 minutes, Walk 1 minute
2.5 miles: Run 1 minute, Walk 1 minute 2.5 miles: Run 3 minutes, Walk 1 minute
3 miles: Run 1 minute, Walk 1 minute
3 miles: Run 3 minutes, Walk 1 minute
3 miles: Run 1 minute, Walk 1 minute
3 miles: Run 3 minutes, Walk 1 minute
3 miles: Run 8 minutes, Walk 1 minute 3 miles: Run 15 minutes, Walk 1 minute
2 miles: Run the whole time
2 miles: Run the whole time
Day 3
1 mile: Run 5 minutes, Walk 1 minute
1.5 miles: Run 5 minutes, Walk 1 minute
2 miles: Run 5 minutes, Walk 1 minute
2 miles: Run 5 minutes, Walk 1 minute
2.5 miles: Run 5 minutes, Walk 1 minute
2.5 miles: Run 5 minutes, Walk 1 minute
3 miles: Run 5 minutes, Walk 1 minute
3 miles: Run 5 minutes, Walk 1 minute
3 miles: Run 15 minutes, Walk 1 minute
RACE DAY!
REGULAR REGISTRATION ‐ TRAINING PLAN
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Day 1
Day 2
1.5 miles: Run 1 minute, Walk 1 minute 1.5 miles: Run 3 minutes, Walk 1 minute
2 miles: Run 1 minute, Walk 1 minute
2 miles: Run 3 minutes, Walk 1 minute
2.5 miles: Run 1 minute, Walk 1 minute 2.5 miles: Run 3 minutes, Walk 1 minute
3 miles: Run 1 minute, Walk 1 minute
3 miles: Run 3 minutes, Walk 1 minute
3 miles: Run 8 minutes, Walk 1 minute 3 miles: Run 15 minutes, Walk 1 minute
2 miles: Run the whole time
2 miles: Run the whole time
Day 3
1.5 miles: Run 5 minutes, Walk 1 minute
2 miles: Run 5 minutes, Walk 1 minute
2.5 miles: Run 5 minutes, Walk 1 minute
3 miles: Run 5 minutes, Walk 1 minute
3 miles: Run 15 minutes, Walk 1 minute
RACE DAY!