5k Training Plan

Run2Cure Training Program - 5k Beginner
Coach Jody Mullen

Athletics Australia, Level 2 Adv Rec Running
5k BEGINNER
Description: This program is designed for someone who exercises, but has never run 5k before. You should be comfortable with the 1st week of
training prior to starting. This program is 12 weeks long with 3 runs scheduled per week, building safely and gradually for new runners.
Begin date: 12 weeks prior to Run2Cure
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 1:1 run-walk x6 Rest 1:1 run-walk x5 Strength Rest 500m jog-1min walk x3 Rest OR x-train
2 2:1 run-walk x4 Rest 2:1 run-walk x3 Strength Rest 1k jog-90sec walk x2 Rest OR x-train
3 2:1 run-walk x5 Rest 2:1 run-walk x4 Strength Rest 1.5k jog-90sec walk-1k jog Rest OR x-train
4 3:1 run-walk x4 Rest 3:1 run-walk x3 Strength Rest 1k jog-1min walk x2 Rest OR x-train
5 4:1 run-walk x4 Rest 4:1 run-walk x3 Strength Rest 2k jog-90sec walk-1k jog Rest OR x-train
6 4:1 run-walk x5 Rest 4:1 run-walk x4 Strength Rest 2.5k jog-1min-walk-1k jog Rest OR x-train
7 5:1 run-walk x4 Rest 5:1 run-walk x3 Strength Rest 3k jog-90sec walk-1k jog Rest OR x-train
8 6:1 run-walk x4 Rest 6:1 run-walk x3 Strength Rest 2k jog-1min walk-1k jog Rest OR x-train
9 6:1 run-walk x5 Rest 6:1 run-walk x4 Strength Rest 3.5k jog-1min walk-1k jog Rest OR x-train
10 7:1 run-walk x5 Rest 7:1 run-walk x4 Strength Rest 4k jog-1min walk-1k jog Rest OR x-train
11 6:1 run-walk x5 Rest 6:1 run-walk x4 Strength Rest 2.5k jog-30sec walk-1k jog Rest OR x-train
Race Week 6:1 run-walk x4 Rest 6:1 run-walk x3 Easy 30min walk Rest Rest Run2Cure!
Key Notes
Please see second page of program for descriptions and explanations of your work-outs.
Begin each run or run-walk with at least a 5 min warm-up walk. A cool-down walk at the end is also recommended.
If you are already exercising regularly, but simply new to running, keep up exercise on your cross-training day with your favourite activities.
If you are newer to exercise, and to running, you may opt for an additional rest day as your body gradually adjusts to your new fitness load.
Run2Cure Training Program - 5k Beginner
Coach Jody Mullen
5k BEGINNER - NOTES
Work-out Descriptions
Run-walk - You are shifting between running and walking, for a prescribed length of time. The run should feel relaxed and comfortable (well, as comfortable
as possible while you're running journey is just beginning!).
Do not worry about your pace or that you're going "too slow". It's better to take it slower and be able to cover the time duration/distance.
X-train - Cross training. Cycling, swimming, gym classes, pilates, etc. Enjoy your favourite work-out activity.
Strength - Staying strong is essential for success in running and can also assist with preventing injury. Pilates, at home strength, gym strength class,
bootcamps, etc. are all forms of strength sessions you may enjoy.
Warm-up (wu)- Begin each run or run-walk with at least a 5 min warm-up walk. A cool-down walk at the end is also recommended.
*Weeks 4 & 8 have shorter long runs on the weekend. This is not a mistake, just an opportunity for your body to recover and adapt.
Example: Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 3 5 min walk wu Rest 5 min walk wu Strength Rest 5 min walk wu x-train
2:1 run-walk x5 2:1 run-walk x4 1.5k jog-90sec walk-1k jog
What to do Begin with a 5 Rest, stretch, Begin with a 5 min Strength work, Rest, stretch, Begin with a 5 min walk warm-up Cross train -
min walk warm- foam roll, walk warm-up (wu). pilates, gym foam roll, get (wu). Then, start your run-walk Cycle, swim,
up (wu). Then, get a well Then, start your run- class, etc. a well intervals. Jog 1.5k then walk 90sec. gym class, etc.
start your run- deserved walk intervals. Jog 2 deserved Jog 1k.
walk intervals. massage, mins then walk 1 massage, etc. Total run distance = 2.5k
Jog 2 mins then etc. min. Repeat 4
walk 1 min. times.
Repeat 5 times. Total duration or
Total duration of run-walk = 12 min.
run-walk = 15
min.

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Run2Cure Training Program - 5k Beginner

Coach Jody Mullen

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Example: Monday Tuesday Wednesday Thursday Friday Saturday Sunday

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