New Runners Training Track-CMC/DHK
5K Training Program
Track
Week
Day 1
1
Brisk 5 minute warm-up walk.
Then alternate 60 seconds of
jogging and 90 seconds of walking for a total of 20 minutes.
Day 3
Day 4
Day 5
Rest/
strength
training/
walk
Brisk 5 minute warm-up walk.
Then alternate 60 seconds of
jogging and 90 seconds of walking for a total of 20 minutes.
Rest/
strength
training/
walk
Brisk 5 minute warm-up walk.
Then alternate 60 seconds of
jogging and 90 seconds of walking for a total of 20 minutes.
Rest/
strength
training/
walk
Rest
Rest/
strength
training/
walk
Brisk 5 minute warm-up walk.
Then alternate 60 seconds of
jogging and 90 seconds of walking for a total of 20 minutes.
Rest/
strength
training/
walk
Brisk 5 minute warm-up walk.
Then alternate 60 seconds of
jogging and 90 seconds of walking for a total of 20 minutes.
Rest/
strength
training/
walk
Rest
2
Brisk 5 minute warm-up walk.
Then alternate 60 seconds of
jogging and 90 seconds of walking for a total of 20 minutes.
Rest/
strength
training/
walk
Brisk 5 minute warm-up walk.
Then alternate 90 seconds of
jogging and 2 minutes of walking for a total of 20 minutes.
Rest/
strength
training/
walk
Brisk 5 minute warm-up walk.
Then alternate 90 seconds of
jogging and 2 minutes of walking for a total of 20 minutes.
Rest/
strength
training/
walk
Rest
3
Brisk 5 minute warm-up walk.
Then alternate 90 seconds of
jogging and 2 minutes of walking for a total of 20 minutes.
Brisk five-minute warm-up walk, Rest/
then do two repe++ons of the strength
following
training/
walk
Jog 90 seconds (200 yards)
Walk 90 seconds (200 yards)
Jog 3 minutes (400 yards)
Walk 3 minutes (400 yards)
Rest
Rest/
strength
training/
walk
Rest
4
5
Day 2
Brisk five-minute warm-up
Rest/
walk, then do two repe++ons of strength
the following
training/
walk
Jog 90 seconds (200 yards)
Walk 90 seconds (200 yards)
Jog 3 minutes (400 yards)
Walk 3 minutes (400 yards)
Brisk five-minute warm-up walk, Rest/
then do two repe++ons of the strength
following
training/
walk
Jog 90 seconds (200 yards)
Walk 90 seconds (200 yards)
Jog 3 minutes (400 yards)
Walk 3 minutes (400 yards)
Brisk 5 minute warm-up walk,
then:
Brisk 5 minute warm-up walk,
then:
Jog 3 minutes (1/4 mile)
Walk 90 seconds (1/8 mile)
Jog 5 minutes (1/2 mile)
Walk 2.5 minutes (1/4 mile)
Jog 3 minutes (1/4 mile)
Walk 90 seconds (1/8 mile)
Jog 5 minutes (1/2 mile)
Rest/
strength
training/
walk
Jog 3 minutes (1/4 mile)
Walk 90 seconds (1/8 mile)
Jog 5 minutes (1/2 mile)
Walk 2.5 minutes (1/4 mile)
Jog 3 minutes (1/4 mile)
Walk 90 seconds (1/8 mile)
Jog 5 minutes (1/2 mile)
Rest/
Brisk 5 minute warm-up walk,
strength then:
training/
walk
Jog 3 minutes (1/4 mile)
Walk 90 seconds (1/8 mile)
Jog 5 minutes (1/2 mile)
Walk 2.5 minutes (1/4 mile)
Jog 3 minutes (1/4 mile)
Walk 90 seconds (1/8 mile)
Jog 5 minutes (1/2 mile)
Day 6
Day 7
Week
6
Day 1
Brisk 5 minute warm-up
walk, then:
Jog 5 minutes (1/2 mile)
Walk 3 minutes (1/4 mile)
Jog 5 minutes (1/2 mile)
Walk 3 minutes 1/4 mile)
Jog 5 minutes (1/2 mile)
Brisk 5 minute warm-up
walk, then:
7
Jog 5 minutes (1/2 mile)
Walk 3 minutes (1/4 mile)
Jog 8 minutes (3/4 mile)
Walk 3 minutes 1/4 mile)
Jog 5 minutes (1/2 mile)
8
Brisk 5 minute warm-up
walk, then:
Jog 25 minutes or 2.5 miles
Day 2
Day 3
Day 4
Day 5
Brisk five minute warm-up
Rest/
strength walk, then:
training/
walk
Jog 8 minutes (3/4 mile)
Walk for 5 (1/2 mile)
Jog for 8 minutes (3/4)
Rest/
strength
training/
walk
Brisk five minute warm-up
walk, then:
Rest/
Brisk 5 minute warm-up walk,
strength then:
training/
walk
Jog 10 minutes (1 mile)
Walk 3 minutes (1/4 mile)
Jog 10 minutes (1 mile)
Rest/
strength
training/
walk
Brisk 5 minute warm-up
walk, then:
Rest/
Brisk 5 minute warm-up walk,
strength then:
training/
Jog 25 minutes or 2.5 miles
walk
Rest/
strength
training/
walk
Brisk 5 minute warm-up
walk, then:
Jog 20 minutes or 2 miles
with no walking
Jog 22 minutes or 2 –1/4
miles with no walking
Jog 25 minutes or 2.5 miles
9
Brisk 5 minute warm-up
walk, then:
Rest/
Brisk 5 minute warm-up walk,
strength then:
training/
Jog 28 minutes or 2.75 miles walk
Jog 28 minutes or 2.75 miles
Rest/
strength
training/
walk
Brisk 5 minute warm-up
walk, then:
10
Brisk 5 minute warm-up
walk, then:
Rest/
strength
training/
walk
Brisk 5 minute warm-up
walk, then:
Jog 30 minutes or 3 miles
Rest/
Brisk 5 minute warm-up walk,
strength then:
training/
walk
Jog 30 minutes or 3 miles
Day 6
Day 7
Rest
Rest/
strength
training/
walk
Rest/
Rest
strength
training/
walk
Rest/
Rest
strength
training/
walk
Rest/
Rest
strength
training/
Jog 28 minutes or 2.75 miles walk
Jog 30 minutes or 3 miles
Rest/
strength
training/
walk
Training program developed by Cool Runnings. www.c25k.com