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Sample Running Plan
Week 1 Day 1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Cool down 5 mins
Week 1 Day 3
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Cool down walk 5 mins.
Week 1 Day 5
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Cool down walk 5 mins.
Rest or cross train on days 2, 4 and 6, rest completely on day 7
Week 2 Day 1
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. cooldown walk 5 mins.
Week 2 Day 3
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Cool down walk 5 mins.
Week 2 Day 5
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Cool down walk 5 mins.
Rest or crosstrain days 2, 4 and 6, rest completely day 7
Week 3 Day 1
Bisk five-minute warmup walk, then do two repetitions of the following:
Day 3
Brisk five-minute warmup walk, then do two repetitions of the following:
Day 5
Brisk five-minute warmup walk, then do two repetitions of the following:
Day 1
4Brisk five-minute warmup walk, then:
Day 3
Brisk five-minute warmup walk, then:
Day5
Brisk five-minute warmup walk, then:
Day 1
5Brisk five-minute warmup walk, then:
Day 3
Brisk five-minute warmup walk, then:
Day 5
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.6Brisk five-minute warmup walk, then:
Day 1
Brisk five-minute warmup walk, then:
Day 3
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
Day 5
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Day 1
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Day 3
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Day 5
five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Day 1
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Day 3
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Day 5
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Day 1
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Download this entire 5k training plan to your smartphone here_
Week 1 Day 1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Cool down 5 mins
Week 1 Day 3
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Cool down walk 5 mins.
Week 1 Day 5
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Cool down walk 5 mins.
Rest or cross train on days 2, 4 and 6, rest completely on day 7
Week 2 Day 1
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. cooldown walk 5 mins.
Week 2 Day 3
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Cool down walk 5 mins.
Week 2 Day 5
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Cool down walk 5 mins.
Rest or crosstrain days 2, 4 and 6, rest completely day 7
Week 3 Day 1
Bisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or three minutes)
Day 3
Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or three minutes)
Day 5
Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or three minutes)
Day 1
4Brisk five-minute warmup walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
Day 3
Brisk five-minute warmup walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
Day5
Brisk five-minute warmup walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
Day 1
5Brisk five-minute warmup walk, then:
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
Day 3
Brisk five-minute warmup walk, then:
- Jog 3/4 mile (or 8 minutes)
- Walk 1/2 mile (or 5 minutes)
- Jog 3/4 mile (or 8 minutes)
Day 5
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.6Brisk five-minute warmup walk, then:
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 3/4 mile (or 8 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
Day 1
Brisk five-minute warmup walk, then:
- Jog 1 mile (or 10 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1 mile (or 10 minutes)
Day 3
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
Day 5
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Day 1
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Day 3
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Day 5
five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Day 1
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Day 3
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Day 5
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Day 1
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Download this entire 5k training plan to your smartphone here_