Pray to 5K - Training Plan
Week
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Workout 1
Workout 2
Workout 3
Week 1
Hebrews 12: 1-2
Brisk five-minute warmup walk.
Brisk five-minute warmup walk.
Brisk five-minute warmup walk.
August 8-14
"Therefore, since we are surrounded by such a great
cloud of witnesses, let us throw off everything that
hinders and the sin that so easily entangles. And let us
run with perseverance the race marked out for us,
2 fixing our eyes on Jesus, the pioneer and perfecter of
faith. For the joy set before him he endured the cross,
scorning its shame, and sat down at the right hand of
the throne of God.
Alternate 60 seconds of jogging and 90
seconds of walking for a total of 20
minutes.
Alternate 90 seconds of jogging and 90
seconds of walking for a total of 20
minutes.
Alternate 90 seconds of jogging and two
minutes of walking for a total of 20
minutes.
Week 2
1 Corinthians 10:31
Brisk five-minute warmup walk.
"So whether you eat or drink or whatever you do, do it Two repetitions of the following:
all for the glory of God."
- Jog 200 yards (or 90 seconds)
Even a run or a walk can be given to God-- give Him the - Walk 200 yards (or 90 seconds)
glory-- this is not something we have to do…it is
something we get to do! Enjoy your "get to!"
- Jog 400 yards (or 3 minutes)
Brisk five-minute warmup walk.
Two repetitions of the following:
Brisk five-minute warmup walk.
Two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
August 15-21
- Jog 400 yards (or 3 minutes)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or 3 minutes)
- Walk 400 yards (or 3 minutes)
- Walk 400 yards (or 3 minutes)
Brisk five-minute warmup walk.
Brisk five-minute warmup walk.
Brisk five-minute warmup walk.
One repetition of the following:
One repetition of the following:
One repetition of the following:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Jog 1/2 mile (or 5 minutes)
- Jog 1/2 mile (or 5 minutes)
Isaiah 40:31
Brisk five-minute warmup walk.
“They that hope in the LORD will renew their strength, One repetition of the following:
they will soar on eagles’ wings; They will run and not
grow weary, walk and not grow faint.”
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
Brisk five-minute warmup walk.
One repetition of the following:
Brisk five-minute warmup walk.
One repetition of the following:
God will help you when you seek Him in your fitness
efforts. TRUST HIM, and He will guide you.
- Jog 3/4 mile (or 8 minutes)
Week 3
1 Corinthians 6:19-20
August 22-28
“Do you not know that your body is a temple of the
Holy Spirit within you, whom you have from God, and
that you are not your own? For you have been
purchased at a price. Therefore, glorify God in your
body.”
*training run
God created you--He has something to say about the
after church on way you treat your body. He loves you and he loves
August 28th!
your body--it it his temple. Remember that as you
move today.
Week 4
August 29September 4
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 3/4 mile (or 8 minutes)
- Walk 1/2 mile (or 5 minutes)
Jog two miles (or 20 minutes) with no
walking.
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
Week 5
1 Corinthians 9:26-27
“Thus I do not run aimlessly; I do not fight as if I were
September 5-11 shadowboxing. No, I drive my body and train it, for fear
that, after having preached to others, I myself should
be disqualified.”
Don’t make exercise a half-hearted endeavor! Set goals,
create a plan, and then execute it. Don’t be afraid to
pray for help.
Week 6
Philippians 4:13
Brisk five-minute warmup walk.
Brisk five-minute warmup walk.
One repetition of the following:
One repetition of the following:
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1 mile (or 10 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 3/4 mile (or 8 minutes)
- Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk.
Brisk five-minute warmup walk.
Brisk five-minute warmup walk.
Jog 2.5 miles (or 25 minutes).
Jog 2.5 miles (or 25 minutes).
September 12-18 "I can do all things in Him who strenghtens me."
In Jog 2.5 miles (or 25 minutes).
*training run
order to remember who you are, remember WHOSE
after church on you are! Love is greater than fear!
Sept. 18!
Brisk five-minute warmup walk.
Then jog 2-1/4 miles (or 25 minutes) with
no walking.
Week 7
1 Corinthians 9:25
Brisk five-minute warmup walk.
Brisk five-minute warmup walk.
September 1925
“Every athlete exercises discipline in every way. They
Jog 2.75 miles (or 28 minutes).
do it to win a perishable crown, but we an imperishable
one.”
Remember what, or
more importantly, WHO you are running for!
Jog 2.75 miles (or 28 minutes).
Jog 2.75 miles (or 28 minutes).
Week 8
2 Timothy 4:7
Brisk five-minute warmup walk.
Brisk five-minute warmup walk.
OCTOBER 1 - ASBURY 5K!!
September 26October 1!
"I have competed well; I have finished the race; I have
kept the faith."
Jog 3 miles (or 30 minutes).
Jog 3 miles (or 30 minutes).
Warm up at the Asbury 5K, and enjoy the
race! God's Love never quits!
Brisk five-minute warmup walk.