5k Workout Plan

 

5k Training Programs - 10 Week Running and Walking Plans

Recommended 10 Week RUN Plan

 

Week

Mon

Tue

Wed

Thur

Fri

Sat

Sun

Week 1

Rest

Run 1 mile

XT or Rest

Run 1 mile

XT or Rest

Run 1.5 miles

45 min. walk or XT

Week 2

 

Rest

Run 1 mile

XT or Rest

Run 1 mile

XT or Rest

Run 1.75 miles

45 min. walk or XT

Week 3

 

Rest

Run 1.5

miles

XT or Rest

Run 1.5

miles

XT or Rest

Run 2 miles

45 min. walk or XT

Week 4

 

Rest

Run 1.5 miles

XT or Rest

Run 1.5 miles

XT or Rest

Run 2.25 miles

50 min. walk or XT

Week 5

 

Rest

Run 2 miles

XT or Rest

Run 2 miles

XT or Rest

Run 2.75 miles

50 min. walk or XT

Week 6

 

Rest

Run 2 miles

XT or Rest

Run 2 miles

XT or Rest

Run 3 miles

55 min. walk or XT

Week 7

 

Rest

Run 2.5 miles

XT or Rest

Run 2.5 miles

XT or Rest

Run 3 miles

55 min. walk or XT

Week 8

Rest

Run 3 miles

XT or Rest

Run 3 miles

XT or Rest

Run 3.25 miles

60 min. walk or XT

Week 9

Rest

Run 3 miles

XT or Rest

Run 3 miles

XT or Rest

Run 3.5 miles

60 min. walk or XT

Week 10

 

Rest

Run 3 miles

XT or Rest

Run 2 miles

Rest

30 min. walk

5K RACE!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

How to use the 10 Week RUN schedule:

Run Days - By following the schedule you will be running 3 days a week.  Please do a warm up walk and cool down walk of 5 minutes each.  This will not only benefit your muscles, but also will add distance (and calories burned!) to your workout.  It is important to do all of your “Run” day workouts.  Running 3 times a week will prepare your body for the increase in miles the following week. However, should you have concerns about the amount of run/walking, or should you experience any physical complications, please speak with your coach or physician.  Each week your runs will increase in length to a final distance of 3.5 miles.  This will give you the endurance and mental advantage of doing more than your 5K fun run distance.

XT- “Cross Training” Days - A cross training exercise is any non-running activity that improves overall fitness. For example, swimming, cycling, strength training or yoga are all cross training activities.  Doing an activity other than running is important to keep your fitness regimen fun and your body injury free.

Sunday Walks - This is a walk day where you will be walking at a comfortable pace.  You should be able to walk and chat with a friend (but not sing!) for 45 minutes to an hour.  This is a day to get more time on your feet, get a good work out, but not stress your muscles too much.

Rest - The all-important rest day.  Each week you need to take a minimum of 1 full rest day a week (maximum 3).  Rest is just as important to a running program as the running itself.  Rest allows the body to recover and repair your muscles to allow you to be stronger and be able to run a little farther the next week.  Without recovery days, you will not be able to improve your fitness.

Note - We have put your rest day on Mondays.  This is assuming you will have more time on the weekend to get your workouts in.  You can change your rest day to Sunday and your walk day to Monday if this meets your schedule better.

Questions?  Email Brandon Frank :  Brandon@fleetfeetmeridian.com

 

 

Recommended 10 Week WALK Plan - MINUTES


Week

Mon

Tue

Wed

Thur

Fri

Sat

Sun

Week 1

XT or REST

Walk 20 minutes

REST

Walk 20 minutes

Walk 15 minutes

Walk 20 minutes

REST

Week 2

 

XT or REST

Walk 20 minutes

REST

Walk 20 minutes

Walk 15 minutes

Walk 25 minutes

REST

Week 3

 

XT or REST

Walk 20 minutes

REST Walk 25 minutes Walk 15 minutes

Walk 30 minutes

REST

Week 4

 

XT or REST

Walk 25 minutes

REST

Walk 25 minutes

Walk 20 minutes

Walk 30 minutes

REST

Week 5

 

XT or REST

Walk 25 minutes

REST

Walk 30 minutes

Walk 25 minutes

Walk 40 minutes

REST

Week 6

 

XT or REST

Walk 30 minutes

REST

Walk 30 minutes

Walk 25 minutes

Walk 45 minutes

REST

Week 7

 

XT or REST

Walk 30 minutes

REST

Walk 35 minutes

Walk 25 minutes

Walk 50 minutes

REST

Week 8

XT or REST

Walk 35 minutes

REST

Walk 40 minutes

Walk 30 minutes

Walk 60 minutes

REST

Week 9

XT or REST

Walk 40 minutes

REST

Walk 40 minutes

Walk 30 minutes

Walk 50 minutes

REST

Week 10

 

XT or REST

Walk 40 minutes

REST

Walk 25 minutes

Walk 20 minutes

REST

RACE DAY!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


How to use the 10 week WALK schedule:

Walk Days - By following the schedule you will be walking 4 days per week.  It is important to do all of your “Walk” day workouts.  Walking 4 times per week will prepare your body for the increase in minutes the following week.  However, should you have concerns about the amount of walking or should you experience any physical complications, please speak with your coach or physician.  Each week your walks will increase in length and you will be able to walk 60 minutes, reaching a final distance of 3.1 miles on race day. 

XT (Cross Train) - A cross training exercise is any non-running activity that improves overall fitness. For example, swimming or cycling or yoga.  We also encourage strength training as a cross training activity, and one that will help you improve not only your walking but your confidence and maybe even your shape!  Doing an activity other than walking is important to keep your fitness regimen fun and your body injury free.

Rest - The all-important rest day.  Each week you need to take a minimum of 1 full rest day a week (maximum 3).  Rest is just as important to a fitness program as the walking itself.  Rest allows the body to recover and repair your muscles to allow you to be stronger and be able to walk a little farther the next week.  Without recovery days, you will not be able to improve your fitness.

Monday

Monday is your day to do a non-walking activity, such as strength training, yoga, swimming, or any other form of athletic training.  If you are very fatigued this can also serve as an additional rest day.

 
 

Tuesday

Tuesdays should always be done at an easy pace.  Complete the mileage at less than 75% of your max Heart Rate or at a 5-6 on an exertion scale of 1-10 (RPE or Rate of Perceived Exertion Scale)

 
 

Wednesday

Wednesday is your day to do a non-running activity, such as strength training, yoga, swimming, or any other form of athletic training.  If you are very fatigued this can also serve as an additional rest day.

 
 

Thursday

Thursday is our group training day.  We will work on continuing to build endurance and increase our total walk time throughout the season.

 
 

Friday

Friday is your day to walk at an easy pace and for a shorter period of time. This will help your body improve in fitness, but also rest you enough for your longer walk day on Saturday.

 
 

Saturday

Saturday is your long walk day which you complete with the group.  Saturday should always be done at an easy pace.  Complete the mileage at less than 75% of your max Heart Rate or at a 5-6 on an exertion scale of 1-10 (RPE or Rate of Perceived Exertion Scale)

 
 

Sunday

Sunday is your day to do what your body needs.  We encourage light stretching and strength training in addition to myofascial (soft tissue) release.  If you have a foam roller, this is a wonderful tool for myofascial tissue release.

 
 

5k Workout Plan More Info »

Program Start: ex: Sunday, January 18th, 6:00pm
Program Fee: ex: $100 excluding race fee

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