A 5K TRAINING SCHEDULE FOR
6-WEEK
SUPERHERO5K
FEB 11, 2017 • 8am • LINN PARK
MERCEDES-BENZ MARATHON WEEKEND
WEEK 6:
FEBRUARY 6 - 11
WEEK 5:
JAN 30 - FEB 5
WEEK 4:
JANUARY 23 - 29
WEEK 3:
JANUARY 16 - 22
WEEK 2:
JANUARY 9 - 15
WEEK 1:
JANUARY 2 - 8
MONDAY
TUESDAY
20 .
min
RUN 1 MIN.
WALK 1 MIN.
WEDNESDAY
THURSDAY
RUN 2 MIN.
WALK 4 MIN.
REST!
RUN 1 MIN.
WALK 1 MIN.
(REPEAT 10 TIMES)
(REPEAT 5 TIMES)
(REPEAT 10 TIMES)
24
min.
30 .
min
24
min.
RUN 3 MIN.
WALK 3 MIN.
REST!
RUN 2 MIN.
WALK 4 MIN.
REST!
RUN 3 MIN.
WALK 3 MIN.
(REPEAT 4 TIMES)
(REPEAT 5 TIMES)
(REPEAT 4 TIMES)
30 .
min
24
min.
24
min.
RUN 7 MIN.
WALK 3 MIN.
REST!
RUN 3 MIN.
WALK 3 MIN.
REST!
RUN 3 MIN.
WALK 3 MIN.
(REPEAT 3 TIMES)
(REPEAT 4 TIMES)
(REPEAT 4 TIMES)
30 .
min
30 .
min
30 .
min
RUN 8 MIN.
WALK 2 MIN.
REST!
RUN 7 MIN.
WALK 3 MIN.
REST!
RUN 8 MIN.
WALK 2 MIN.
(REPEAT 3 TIMES)
(REPEAT 3 TIMES)
(REPEAT 3 TIMES)
30 .
min
30 .
min
30 .
min
RUN 12 MIN.
WALK 3 MIN.
REST!
RUN 8 MIN.
WALK 2 MIN.
REST!
(REPEAT 2 TIMES)
(REPEAT 3 TIMES)
30 .
min
30 .
min
20 .
min
RUN 8 MIN.
WALK 2 MIN.
RUN 5 MIN.
WALK 5 MIN.
(REPEAT 3 TIMES)
(REPEAT 2 TIMES)
RUN 14 MIN.
WALK 1 MIN.
(REPEAT 2 TIMES)
REST!
SATURDAY
SUNDAY
30-60 MINUTE
BRISK WALK
REST!
35-60 MINUTE
BRISK WALK
REST!
20 .
min
30 .
min
REST!
FRIDAY
RUN 12 MIN.
WALK 3 MIN.
40-60 MINUTE
BRISK WALK
45-60 MINUTE
BRISK WALK
30-45 MINUTE
BRISK WALK
REST!
REST!
REST!
(REPEAT 2 TIMES)
REST!
LINN PARK
8:00am
(1 hour
time limit)
MERCEDES-BENZ MARATHON WEEKEND • WWW.MERCEDESMARATHON.COM