8-week training plan running

Always consult your physician before beginning any exercise program.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

10 11 12 13 14 15 16
Week 1 10-15x 8-12x OFF 10-15x 8-12x OFF 7-9x
May 10 - 16 2 minute run 3 minute run 2 minute run 3 minute run 4 minute run
1 minute walk 1 minute walk 30 second walk 30 second walk 1 minute walk

17 18 19 20 21 22 23
Week 2 10-14x 8-10x OFF 10-14x 8-10x OFF 6-8x
May 17 - 23 3 minute run 4 minute run or 3 minute run 4 minute run 5 minute run
1 minute walk 1 minute walk Makeup Day 30 second walk 30 second walk 1 minute walk

24 25 26 27 28 29 30
Week 3 8-10x 7-9x OFF 8-10x 6-8x OFF 6-8x
May 24 - 30 4 minute run 5 minute run or 4 minute run 5 minute run 6 minute run
1 minute walk 1 minute walk Makeup Day 30 second walk 30 second walk 1 minute walk

31 1 2 3 4 5 6
Week 4 7-9x 7-9x OFF 7-9x 6-8x OFF 6-8x
May 31 - June 6 5 minute run 6 minute run or 5 minute run 6 minute run 7 minute run
1 minute walk 1 minute walk Makeup Day 30 second walk 30 second walk 1 minute walk

7 8 9 10 11 12 13
Week 5 7-9x 7-9x OFF 7-9x 6-8x OFF 6-8x
June 7 -13 6 minute run 7 minute run or 6 minute run 7 minute run 8 minute run
1 minute walk 1 minute walk Makeup Day 30 second walk 30 second walk 1 minute walk

14 15 16 17 18 19 20
Week 6 7-9x 3x 10 minute run
2 minute walk
OFF 6-8x 6-8x OFF 4-7x
June 14 - 20 7 minute run or 8 minute run 8 minute run 10 minute run
8-10x 2 minute run
1 minute walk 30 second walk Makeup Day 30 second walk 30 second walk 1 minute walk

21 22 23 24 25 26 27
Week 7 2x 8-12x 1x 20 minute run
2 minute walk
OFF
June 21 - 27 15 minute run 3 minute run
2x 5 minute run
2 minute walk 30 second walk 1 minute walk

28 29 30 1 2 3 4
Week 8 6-8x 4-5x OFF 6-8x 6-7x 3-4x 3-4x
June 28 - July 4 8 minute run 5 minute run 4 minute run 6 minute run 12 minute run 15 minute run
30 second walk 1 minute walk 1 minute walk 1 minute walk 2 minute walk 1 minute walk

5K@ADA
Virtual Challenge
June 25 - 27, 2021
Register: www.ada5k.com
Join us for the 5K@ADA Virtual Challenge anytime during June 25 - 27, 2021! The 5K@ADA Virtual
Challenge brings together people across the globe and American Diabetes Association attendees to
emphasize the need for increased physical activity to help prevent diabetes and diabetes
complications. This disease awareness activity provides participants with the opportunity to raise
public awareness about the importance of a healthy lifestyle in preventing and controlling diabetes.