Your 0 5K Countdown
All Run Program
WEEK
Program was created by running coach Jenny Hadfield, jennyhadfield.com
1
2
3
4
5
6
M O N DAY
24 minutes
Run 7 min/Walk
1 min Repeat 3x
24 minutes
27 minutes
30 minutes
Run 20 min
Run 7 min/Walk Run 8 min/Walk Run 9 min/Walk
1 min Repeat 3x 1 min Repeat 3x 1 min Repeat 3x
Run 20 min
T U E S DAY
Xtrain*30-40 min Xtrain 30-40 min Xtrain 30-40 min Xtrain 30-40 min Xtrain 30-40 min Rest
[Optional]
[Optional]
[Optional]
[Optional]
[Optional]
W E D N E S DAY
24 minutes
Run 7 min/Walk
1 min Repeat 3x
Run 20 min
27 minutes
30 minutes
24 minutes
Run 7 min/Walk Run 8 min/Walk Run 9 min/Walk
1 min Repeat 3x 1 min Repeat 3x 1 min Repeat 3x
Run 20 min
Rest
Rest
T H U R S DAY
Rest
Rest
Rest
Rest
F R I DAY
Xtrain 30-40 min
[Optional]
Xtrain 30-40 min Xtrain 30-40 min Xtrain 30-40 min Xtrain 30-40 min Run 20 min
[Optional]
[Optional]
[Optional]
[Optional]
S AT U R DAY
42 minutes
Run 5 min/Walk
1 min Repeat 7x
42 minutes
42 minutes
40 minutes
45 minutes
Rest
Run 5 min/Walk Run 6 min/Walk Run 7 min/Walk Run 8 min/Walk
1 min Repeat 7x 1 min Repeat 6x 1 min Repeat 5x 1 min Repeat 5x
S U N DAY
Rest
Rest
Rest
Rest
Rest
5-K Race
(3.1 miles)
*Cross-training: Include activities that are nonrunning or walking. If you are new to an active lifestyle and
have been inactive, rest on the cross-training days for the first 4 weeks, and then add the cross-training
workouts to the schedule for week 5. If you are active 3 or 4 days already, follow the schedule as it appears.
Cycling, swimming, Pilates/yoga, strength training, elliptical training, stairclimbing, and Spinning are great
cross-training modes for 5-K training.