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    5K Training Schedule Beginner Runner & Walker: Week Mon Tue Wed Thu Fri Sat Sun 8

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    Jniggs
    The document provides training schedules for beginner, intermediate, and advanced runners and walkers preparing for a 5K event over 8 weeks. The schedules include recommended durations and distances for runs and walks during each day of the week, with rest days included and longer runs scheduled for weekends. The goal is to gradually increase duration and distance each week to build up endurance and speed for completing a 5K race.

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    5K Training Schedule Beginner Runner & Walker: Week Mon Tue Wed Thu Fri Sat Sun 8

    Uploaded by

    Jniggs
    24 views2 pages
    The document provides training schedules for beginner, intermediate, and advanced runners and walkers preparing for a 5K event over 8 weeks. The schedules include recommended durations and distances for runs and walks during each day of the week, with rest days included and longer runs scheduled for weekends. The goal is to gradually increase duration and distance each week to build up endurance and speed for completing a 5K race.

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    The document provides training schedules for beginner, intermediate, and advanced runners and walkers preparing for a 5K event over 8 weeks. The schedules include recommended durations and distances for runs and walks during each day of the week, with rest days included and longer runs scheduled for weekends. The goal is to gradually increase duration and distance each week to build up endurance and speed for completing a 5K race.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    24 views2 pages

    5K Training Schedule Beginner Runner & Walker: Week Mon Tue Wed Thu Fri Sat Sun 8

    Uploaded by

    Jniggs
    The document provides training schedules for beginner, intermediate, and advanced runners and walkers preparing for a 5K event over 8 weeks. The schedules include recommended durations and distances for runs and walks during each day of the week, with rest days included and longer runs scheduled for weekends. The goal is to gradually increase duration and distance each week to build up endurance and speed for completing a 5K race.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Team Playmakers

    5K Training Schedule
    Beginner Runner & Walker
    The schedules below are only a guide. If you want to do your longer distance on Sunday
    rather than Saturday, simply flip-flop the days. It’s less important what you do in any one
    workout than what you do over the full eight weeks leading up to your 5K.

    Walking Training Schedule for 5K


    Week Mon Tue Wed Thu Fri Sat Sun
    8 Rest or 15 min Rest or 15 min Rest 1.5 m walk 30-60 min
    walk walk walk walk walk
    7 Rest or 15 min Rest or 15 min Rest 1.75 m 35-60 min
    walk walk walk walk walk walk
    6 Rest or 20 min Rest or 20 min Rest 2 MI walk 40-60 min
    walk walk walk walk walk
    5 Rest or 20 min Rest or 20 min Rest 2.25 m 45-60 min
    walk walk walk walk walk walk
    4 Rest or 25 min Rest or 25 min Rest 2.5 m walk 50-60 min
    walk walk walk walk walk
    3 Rest or 25 min Rest or 25 min Rest 2.75 m 55-60 min
    walk walk walk walk walk walk
    2 Rest or 30 min Rest or 30 min Rest 3 m walk 60 min walk
    walk walk walk walk
    1 Rest or 30 min Rest or 30 min Rest Rest 5-K Walk
    walk walk walk walk

    Novice Running Training Schedule for 5K


    Week Mon Tue Wed Thu Fri Sat Sun
    1 Rest or 1.5 m run Rest or 1.5 m run Rest 1.5 m run 30- 60 min
    run/walk run/walk walk
    2 Rest or 1.75 m Rest or 1.5 m run Rest 1.75 m 35-60 min
    run/walk run run/walk run walk
    3 Rest or 2 mi run Rest or 1.5 m run Rest 2 MI run 40-60 min
    run/walk run/walk walk
    4 Rest or 2.25 m Rest or 1.5 m run Rest 2.25 m 45-60 min
    run/walk run run/walk run walk
    5 Rest or 2.5 m run Rest or 2 m run Rest 2.5 m run 50-60 min
    run/walk run/walk walk
    6 Rest or 2.75 m Rest or 2 m run Rest 2.75 m 55-60 min
    run/walk run run/walk run walk
    7 Rest or 3 m run Rest or 2 m run Rest 3 m run 60 min walk
    run/walk run/walk
    8 Rest or 3 m run Rest or 2 m run Rest Rest 5-K Race
    run/walk run/walk
    Rest: The most important day in any beginning or intermediate running program is rest.
    Rest days are as vital as training days. They give your muscles time to recover so you can
    run/walk again. Actually, your muscles will build in strength as you rest. Without recovery
    days, you will not improve.
    Team Playmakers

    5K Training Schedule
    Intermediate & Advanced
    The schedules below are only a guide. If you want to do your longer distance on Sunday
    rather than Saturday, simply flip-flop the days. It’s less important what you do in any one
    workout than what you do over the full eight weeks leading up to your 5K.

    Intermediate Training Schedule for 5K


    Week Mon Tue Wed Thu Fri Sat Sun
    1 Rest 3m 5 x 400 3m Rest 3m 5m
    2 Rest 3m 30 min 3m Rest 3m 5m
    tempo
    3 Rest 3m 6 x 400 3m Rest 4m 6m
    4 Rest 3m 35 min 3m Rest Rest 5-K Test
    tempo
    5 Rest 3m 7 x 400 3m Rest 4 m fast 6m
    6 Rest 3m 40 min 3m Rest 5m 7m
    tempo
    7 Rest 3m 8 x 400 3m Rest 5 m fast 7m
    8 Rest 2m 30 min 2m Rest Rest 5-K Race
    tempo

    Advanced Training Schedule for 5K


    Week Mon Tue Wed Thu Fri Sat Sun
    1 3m 5 x 400 Rest or 30 min Rest 4 m fast 60 min
    easy r/w * tempo
    2 3m 8 x 200 Rest or 30 min Rest 4 m fast 65 min
    easy tempo
    3 3m 6 x 400 Rest or 35 min Rest 5 mi fast 70 min
    easy r/w tempo
    4 3m 9 x 200 Rest or 35 min Rest or Rest 5-K test
    easy r/w tempo easy run
    5 3m 7 x 400 Rest or 40 min Rest 5 m fast 75 min
    easy r/w tempo
    6 3m 10 x 200 Rest or 40 min Rest 6 m fast 85 min
    easy r/w tempo
    7 3m 8 x 400 Rest or 45 min Rest 6 m fast 90 min
    easy r/w tempo
    8 2m 6 x 200 30 min Rest or Rest Rest 5-K Race
    tempo easy run

    Rest: The most important day in any beginning or intermediate running program is rest.
    Rest days are as vital as training days. They give your muscles time to recover so you can
    run/walk again. Actually, your muscles will build in strength as you rest. Without recovery
    days, you will not improve. *r/w is run/walk.

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