Run Your First 5K in Five Weeks

 

This Epic five-week training program is specifically designed to prepare you to run or run/walk your first 5K. If this schedule increases the run portion too quickly for you, then stick with a pace that you can maintain but that still feels a bit challenging. Stay with that for an extra week or two, then increase it the following week.

 

Week 1

Monday Rest or walk
Tuesday Run 1 minutes/Walk 1 minute — total time 30 minutes
Wednesday Walk 30 minutes
Thursday Run 1 minutes/Walk 1 minute — total time 30 minutes
Friday Walk 30 minutes
Saturday Rest
Sunday Run 2 minutes/Walk 1 minute – total time 30 minutes

 

Week 2

Monday Rest or walk
Tuesday Run 2 minutes/Walk 1 minute — total time 30 minutes
Wednesday Walk 30 minutes
Thursday Run 2 minutes/Walk 1 minute — total time 30 minutes
Friday Walk 30 minutes
Saturday Rest
Sunday Run 3 minutes/Walk 1 minute – total time 30 minutes

 

Week 3

Monday Rest or walk
Tuesday Run 3 minutes/Walk 1 minute — total time 30 minutes
Wednesday Walk 30 minutes
Thursday Run 3 minutes/Walk 1 minute — total time 30 minutes
Friday Walk 30 minutes
Saturday Rest
Sunday Run 4 minutes/Walk 1 minute – total time 30 minutes

 

Week 4

Monday Rest or walk
Tuesday Run 4 minutes/Walk 1 minute — total time 30 minutes
Wednesday Walk 30 minutes
Thursday Run 4 minutes/Walk 1 minute — total time 30 minutes
Friday Walk 30 minutes
Saturday Rest
Sunday Run 5 minutes/Walk 1 minute – total time 30 minutes

 

Week 5

Monday Rest or walk
Tuesday Run 5 minutes/Walk 1 minute — total time 30 minutes
Wednesday Walk 30 minutes
Thursday Run 5 minutes/Walk 1 minute — total time 30 minutes
Friday Walk 30 minutes
Saturday Run 30 sec/Walk 30 – total time 15 minutes
Sunday Ann Arbor Goddess 5K!

 

For further information, see “Exercise, Eat, Evolve” by Epic Races CEO/Founder Eva Solomon.

No comments yet.

Leave a Reply