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    5K Training Program

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    Ami Ross Faria
    This 10-week 5K training program outlines a progressive plan to build up running endurance and ability. It starts with walking-only sessions and gradually increases the amount of running over time by decreasing walk breaks and extending run durations. The plan culminates in being able to run a 5K (3.1 miles) continuously in Week 10.

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    5K Training Program

    Uploaded by

    Ami Ross Faria
    41 views1 page
    This 10-week 5K training program outlines a progressive plan to build up running endurance and ability. It starts with walking-only sessions and gradually increases the amount of running over time by decreasing walk breaks and extending run durations. The plan culminates in being able to run a 5K (3.1 miles) continuously in Week 10.

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    This 10-week 5K training program outlines a progressive plan to build up running endurance and ability. It starts with walking-only sessions and gradually increases the amount of running over time by decreasing walk breaks and extending run durations. The plan culminates in being able to run a 5K (3.1 miles) continuously in Week 10.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    41 views1 page

    5K Training Program

    Uploaded by

    Ami Ross Faria
    This 10-week 5K training program outlines a progressive plan to build up running endurance and ability. It starts with walking-only sessions and gradually increases the amount of running over time by decreasing walk breaks and extending run durations. The plan culminates in being able to run a 5K (3.1 miles) continuously in Week 10.

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    5K Training Program 3 times per week Brisk 5 minute warm up walk then:

    Week 1: Walk 20 to 30 minutes. Week 2: Alternate walking 3 minutes with running 30 to 60 seconds for a total of 20 to 25 minutes. Week 3: Alternate walking 2 minutes with running 1 minute for 24 to 30 minutes total. Week 4: Walk 1.5 minutes, run 1.5 minutes; walk 3 minutes, run 3 minutes. Repeat three times for 27 minutes total. Week 5: Run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 2.5 minutes; run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 1.5 minutes; run 5 minutes, walk 2 minutes--for 30 minutes total. Week 6: Two days this week, alternate running 5 minutes and walking 3 minutes for 30 minutes total. On day three, run 8 minutes and walk 5 minutes twice for 26 minutes total. Week 7: On day one, run 5 minutes, walk 3 minutes, run 8 minutes, walk 3 minutes, run 5 minutes--for 24 minutes total. On days two and three, run 10 minutes, walk 3, run 10 for 23 total. Week 8: Run 25 minutes. Week 9: Run 28 minutes. Week 10: On day one, run 30 minutes. On day two, run 31. On day three, run 5K.

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