5K TRAINING
Workout
Week #
1
2
3
4
Workout 1
Workout 2
Workout 3
5 minutes walking;
Alternate 1 minute
jogging/90 seconds
walking for 20 minutes
(25 minutes total)
5 minutes walking;
Do twice:
Jog 90 seconds
Walk 90 seconds
Jog 3 minutes
Walk 3 minutes
(23 minutes total)
5 minutes walking
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 2.5 minutes
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
(26.5 minutes total)
OR
5 minutes walking;
Jog 1/4 mile
Walk 1/8 mile
Jog 1/2 mile
Walk 1/4 mile
Jog 1/4 mile
Walk 1/8 mile
Jog 1/2 mile
Time:
5 minutes walking
Jog 5 minutes
Walk 3 minutes
Jog 5 minutes
Walk 3 minutes
Jog 5 minutes
(26 minutes total)
OR
5 minutes walking
Jog 1/2 mile
5 minutes walking;
Alternate 90 seconds
jogging/2 minutes walking
for 21 minutes
(26 minutes total)
5 minutes walking;
Do twice:
Jog 90 seconds
Walk 90 seconds
Jog 3 minutes
Walk 3 minutes
(23 minutes total)
5 minutes walking
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 2.5 minutes
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
(26.5 minutes total)
OR
5 minutes walking;
Jog 1/4 mile
Walk 1/8 mile
Jog 1/2 mile
Walk 1/4 mile
Jog 1/4 mile
Walk 1/8 mile
Jog 1/2 mile
Time:
5 minutes walking
Jog 8 minutes
Walk 5 minutes
Jog 8 minutes
(26 minutes total)
OR
5 minutes walking
Jog 3/4 mile
Walk 1/2 mile
Jog 3/4 mile
5 minutes walking;
Alternate 90 seconds
jogging/2 minutes walking
for 21 minutes
(26 minutes total)
5 minutes walking;
Do twice:
Jog 90 seconds
Walk 90 seconds
Jog 3 minutes
Walk 3 minutes
(23 minutes total)
5 minutes walking
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 2.5 minutes
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
(26.5 minutes total)
OR
5 minutes walking;
Jog 1/4 mile
Walk 1/8 mile
Jog 1/2 mile
Walk 1/4 mile
Jog 1/4 mile
Walk 1/8 mile
Jog 1/2 mile
Time:
5 minutes walking
Jog 20 minutes
(25 minutes total)
OR
5 minutes walking
Jog 2 miles
Time:
Walk 1/4 mile
Jog 1/2 mile
Walk 1/4 mile
Jog 1/2 mile
Time:
5 minutes walking
Jog 5 minutes
Walk 3 minutes
Jog 8 minutes
Walk 3 minutes
Jog 5 minutes
(29 minutes total)
OR
5 minutes walking
Jog 1/2 mile
Walk 1/4 mile
Jog 3/4 mile
Walk 1/4 mile
Jog 1/2 mile
Time:
5 minutes walking
Jog 25 minutes
(30 minutes total)
OR
5 minutes walking
Jog 2.5 miles
Time:
Time:
7
8
5
6
5 minutes walking
Jog 10 minutes
Walk 3 minutes
Jog 10 minutes
(28 minutes total)
OR
5 minutes walking
Jog 1 mile
Walk 1/4 mile
Jog 1 mile
Time
5 minutes walking
Jog 22 minutes
(27 minutes total)
OR
5 minutes walking
Jog 2 1/4 miles
Time:
5 minutes walking
Jog 25 minutes
(30 minutes total)
OR
5 minutes walking
Jog 2.5 miles
Time:
5 minutes walking
Jog 25 minutes
(30 minutes total)
OR
5 minutes walking
Jog 2.5 miles
Time:
5 minutes walking
Jog 28 minutes
(33 minutes total)
OR
5 minutes walking
Jog 2 3/4 miles
Time:
5 minutes walking
Jog 28 minutes
(33 minutes total)
OR
5 minutes walking
Jog 2 3/4 miles
Time:
5 minutes walking
Jog 28 minutes
(33 minutes total)
OR
5 minutes walking
Jog 2 3/4 miles
Time:
5 minutes walking
Jog 30 minutes
(35 minutes total)
OR
5 minutes walking
Jog 3 miles
Time:
5 minutes walking
Jog 30 minutes
(35 minutes total)
OR
5 minutes walking
Jog 3 miles
Time:
Race Day!
Run 5K
Time: