Running training schedules
Whether you’re a seasoned runner or a complete novice, these training schedules will prepare you for your
2.5 or 5 miles Scrubs Run in eight weeks.
Your 4km (2.5 mile) training schedule
If you’re aiming to complete your first 4km run, then this is the training program for you. While everyone is
an individual and your base level of fitness may vary, this program should build the stamina and endurance
to hit the finish line feeling strong.
This 8-week training guide is just that, a guide, so feel free to be a little flexible with it to make it work for
you. Remember this is an 8-week guide and you don’t need to go too hard, too soon – that is what
demotivates people or causes injury. Build your way into it.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Mon
Rest or
run/walk
or cross
train
Rest or
run/walk
or cross
train
Rest or
run/walk
or cross
train
Rest or
run/walk
or cross
train
Rest or
run/walk
or cross
train
Rest or
run/walk
or cross
train
Rest or
run/walk
or cross
train
Rest or
run/walk
or cross
train
Tues
2km run
2.5km
run
3km run
2.5km
run
3km run
3km run
3.5km
run
3.5km
run
Wed
Rest or
run/walk
or cross
train
Rest or
run/walk
or cross
train
Rest or
run/walk
or cross
train
Rest or
run/walk
or cross
train
Rest or
run/walk
or cross
train
Rest or
run/walk
or cross
train
Rest or
run/walk
or cross
train
Rest or
run/walk
or cross
train
Thur
2km run
2.5km
run
3km run
3km run
3.5km
run
3.5km
run
4km run
4km run
Fri
Rest day
Rest day
Rest day
Rest day
Rest day
Rest day
Rest day
Rest day
Sat
2km run
2.5km
run
3km run
3km run
3.5km
run
3.5km
run
4km run
Rest day
Sun
3060min
walk
3060min
walk
3060min
walk
4560min
walk
4560min
walk
4560min
walk
60 min
walk
Race day
Your 8km (5 mile) training plan
The program assumes that you can already run at least a mile (1.6km). You don't have to do your runs on
specific days; however, you should try to avoid running two days in a row. It's better to take a rest day or
do cross-training on the days in between runs. Cross-training can be walking, biking, dancing, swimming, or
any other activity (other than running) that you enjoy. Doing 15-20 minutes of strength-training 1-2 times a
week can also be very beneficial.
You should start each run with a 5-10 minute warm-up walk or slow jog. Runs should be done at a
comfortable, conversational pace. Finish up with a 5-10 minute cool-down walk or slow jog.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Mon
Run
easy 1
mile
(1.6 K)
Run
easy 1.5
mile
(2.4 K)
Run
easy 2
miles
(3.2 K)
Run
easy 2
miles
(3.2 K)
Run
easy 3
miles (5
K)
Run
easy 3.5
miles
(5.6 K)
Run
easy 4
miles
(6.4 K)
Run 40
min
Tues
Rest
Rest
Rest
Rest
Rest
Rest
Rest
30 min
crosstraining
Wed
Run
easy 1
mile
(1.6 K)
Run
easy 1
mile
(1.6 K)
Run
easy 1.5
mile
(2.4 K)
Run
easy 1.5
mile
(2.4 K)
Run
easy 2
miles
(3.2 K)
Run
easy 3
miles (5
K)
Run
easy 3
miles (5
K)
Run 30
min
Thur
40-45
min
40-45
min
crosstraining
40-45
min
crosstraining
40-45
min
crosstraining
40-45
min
crosstraining
40-45
min
crosstraining
40-45
min
crosstraining
Fri
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Sat
Run
easy 1.5
mile
(2.4 K)
Run
easy 1.5
miles
(2.4 K)
Run
easy 2
miles
(3.2 K)
Run
easy 2.5
miles (4
K)
Run
easy 3
miles (5
K)
Run
easy 3.5
miles
(5.6 K)
Run
easy 4.5
miles
(7.2 K)
Sun
Rest or
30 min
walk
Rest or
30 min
walk
Rest or
30 min
walk
Rest or
30 min
walk
Rest or
30 min
walk
Rest or
30 min
walk
Rest or
30 min
walk
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