TRAINING GUIDE –Beginners 5K

Target: From 0 to steady running in six weeks. Pre-requisite: None 3-4 days per week.

Week No.	Start Date	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Weekly Total
1		Rest	20min: walk 1 min, jog 1 min	Rest	20min: walk 1 min, jog 1 min	20min: walk 1 min, jog 1 min	Rest	Long Walk (30 min)
2		Rest	20min: walk 1 min, jog 2 min	Rest	20min: walk 1 min, jog 2 min	20min: walk 1 min, jog 3 min	Rest	Long walk (40min)
3		Rest	20min: walk 1 min, jog 4 min	Rest	10min jog, 10 min walk	5 min jog, 3 min walk. (X3)	Rest	Long Walk (45 min)
4		Rest	12 min jog, 12 min walk.	Rest	8 min jog, 1 min walk. (Repeat)	15 min jog	Rest	40 min: jog 2 min, walk 1 min
5		Rest	20 min jog	Rest	3 x 5 min run	25 min jog	Rest	25 min run
6		Rest	20 min steady	Rest	2 x 10 faster	Easy 20 min	Rest	5K run

Training Tips

Easy Runs are just that – EASY. This should be not faster than jogging.

Long Walks are about building time on your feet.

Steady running is slightly faster, but remain relaxed and you should be able to hold a reasonable conversation.

A final reminder that although this schedule is designed to help you reach your goal, it is not set in stone. No schedule should be. If you are feeling tired, take a day off. If ill, you should not run. If you can’t make the run, forget it and move on to the next day. Above all, training for an event should be challenging but FUN.