10 Week 5K Training Plan
317 S Ashland Ave – 3735 Palomar Ctr Dr #140
www.johnsrunwalkshop.com
MONDAY
TUESDAY
WEDNESDAY
Before beginning any exercise program make sure you are physically able to
start the program. Cross training on the non-running days is optional and can
include cycling, swimming, walking, strength training, etc. for 30-45 minutes at a
moderate level. Every day of running should start with a brisk 5 minute walk and
conclude with an easy 5 minute walk. The running portions of the workouts
should be done at an easy, conversational pace. You can adjust the days you run
to suit your schedule but aim for three days per week minimum. At least one day
per week should be a complete rest day with no exercise.
THURSDAY
FRIDAY
SATURDAY
Week 1
Walk 3 Minutes
Run 1 Minute
(Repeat 5 times)
Walk 3 Minutes
Run 1 Minute
(Repeat 5 times)
Walk 3 Minutes
Run 1 Minute
(Repeat 5 times)
Week 2
Walk 3 Minutes
Run 2 Minutes
(Repeat 4 times)
Walk 3 Minutes
Run 2 Minutes
(Repeat 4 times)
Walk 3 Minutes
Run 2 Minutes
(Repeat 4 times)
Week 3
Walk 2 Minutes
Run 3 Minutes
(Repeat 5 times)
Walk 2 Minutes
Run 3 Minutes
(Repeat 5 times)
Walk 2 Minutes
Run 3 Minutes
(Repeat 5 times)
Week 4
Run 4 Minutes
Walk 2 Minutes
(Repeat 6 times)
Run 4 Minutes
Walk 2 Minutes
(Repeat 6 times)
Run 4 Minutes
Walk 2 Minutes
(Repeat 6 times)
Week 5
Run 4 Minutes
Walk 1 Minute
(Repeat 7 times)
Run 4 Minutes
Walk 1 Minute
(Repeat 7 times)
Run 4 Minutes
Walk 1 Minute
(Repeat 7 times)
Week 6
Run 5 Minutes
Walk 1 Minute
(Repeat 7 Times)
Run 5 Minutes
Walk 1 Minute
(Repeat 7 Times)
Run 5 Minutes
Walk 1 Minute
(Repeat 7 Times)
Week 7
Run 5 Minutes
Walk 1 Minute
(Repeat 8 Times)
Run 5 Minutes
Walk 1 Minute
(Repeat 8 Times)
Run 5 Minutes
Walk 1 Minute
(Repeat 8 Times)
Run 5 Minutes
Walk 1 Minute
(Repeat 8 Times)
Week 8
Run 5 Minutes
Walk 1 Minute
(Repeat 9 Times)
Run 5 Minutes
Walk 1 Minute
(Repeat 9 Times)
Run 5 Minutes
Walk 1 Minute
(Repeat 9 Times)
Run 5 Minutes
Walk 1 Minute
(Repeat 9 Times)
Week 9
Run 5 Minutes
Walk 1 Minute
(Repeat 10 Times)
Run 5 Minutes
Walk 1 Minute
(Repeat 10 Times)
Run 5 Minutes
Walk 1 Minute
(Repeat 10 Times)
Run 5 Minutes
Walk 1 Minute
(Repeat 10 Times)
Week 10
Run 5 Minutes
Walk 1 Minute
(Repeat 6 Times)
Run 5 Minutes
Walk 1 Minute
(Repeat 4 Times)
EVENT DAY!
HAVE FUN!!
SUNDAY