MILL CREEK PUDDLE RUN
5K TRAINING PLAN
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WORK OUT # 1
WORK OUT # 2
WORK OUT # 3
Brisk 5 min warm up walk
Brisk 5 min warm up walk
Brisk 5 min warm up walk
Alternate 1 min jogging,
1 min walking for 20 min
Alternate 1 min jogging,
1 min walking for 20 min
Alternate 1 min jogging,
1 min walking for 20 min
Brisk 5 min warm up walk
Brisk 5 min warm up walk
Brisk 5 min warm up walk
Alternate 2 min jogging,
1 1/2 min of walking
for 20 min
Alternate 2 min jogging,
1 1/2 min of walking
for 20 min
Alternate 2 min jogging,
1 1/2 min of walking
for 20 min
Brisk 5 min warm up walk or
slow jog
Brisk 5 min warm up walk or
slow jog
Brisk 5 min warm up walk or
slow jog
Jog 90 sec, Walk 90 sec
Jog 90 sec, Walk 90 sec
Jog 90 sec, Walk 90 sec
Jog 3 min, Walk 3 min
Jog 3 min, Walk 3 min
Jog 3 min, Walk 3 min
Jog 90 sec, Walk 90 sec
Jog 90 sec, Walk 90 sec
Jog 90 sec, Walk 90 sec
Jog 3 min, Walk 3 min
Jog 3 min, Walk 3 min
Jog 3 min, Walk 3 min
Brisk 5 min warm up walk or
slow jog.
Brisk 5 min warm up walk or
slow jog.
Brisk 5 min warm up walk or
slow jog.
Jog 3 min, walk 90 sec
Jog 3 min, walk 90 sec
Jog 3 min, walk 90 sec
Jog 5 min, walk 2 ½ min
Jog 5 min, walk 2 ½ min
Jog 5 min, walk 2 ½ min
Jog 3 min, walk 90 sec
Jog 3 min, walk 90 sec
Jog 3 min, walk 90 sec
Jog 5 min
Jog 5 min
Jog 5 min
Slow jog 5 min
Slow jog 5 min
Slow jog 5 min
Jog 5 min, walk 3 min
Jog 8 min, walk 5 min
Jog 5 min, walk 3 min
Jog 8 min
Jog without walking, for
2 miles or 20 min
Jog 5 minutes
WEEK 6
WEEK 7
WEEK 8
5 min warm up jog
5 min warm up jog
5 min warm up jog
Jog 5 min, walk 3 min
Jog 11 min (or 1 mile)
Jog 8 min, walk 3 min
Walk 3 min
Jog 2.5 miles, or 25 min
without walking
Jog 6 minutes
Jog 11 min (or 1 mile)
5 minute jog
5 minute jog
5 minute jog
Jog 2.7 miles or 26 minutes
without walking
Jog 2.7 miles or 26 minutes
without walking
Jog 2.8 miles or 28 minutes
without walking
Brisk 5 minute warm up walk
Brisk 5 minute warm up walk
Brisk 5 minute warm up walk,
Jog 3 miles or 30 minutes
without walking
Jog 3 miles or 30 minutes
without walking
Jog 3.1 miles without
walking
YMCA-SNOCO.ORG/PUDDLERUN