Spark Your Way to a 5K
5K Training Programs
-- By Jen Mueller, Certified Personal Trainer & Marathon Runner
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- If you have questions about your program, feel free to post them on the Message Boards.
- Always warm-up before each training session and finish each workout with a cool down period. "Total Time" columns for each workout do not include warm-up and cool down times.
- Always check with your doctor before starting any exercise program.
This 8-week program is designed for those who can comfortably walk for about 20 minutes, but want to start incorporating jogging into their program. It is a general guide and may need to be adjusted depending on your fitness level. Also adjust speed or distance as necessary.
This program assumes you’ll be walking/jogging a 5K race at the end of 8 weeks. It also assumes you’ll be jogging at a pace of at least 5 miles per hour (12 minutes per mile) or faster, and walking at a pace of at least 3.5 miles per hour (17 minutes per mile) or faster. If your pace is slower, that’s okay; just add 1-2 additional repetitions during each session to make sure you cover enough distance to train for the race.
|
Week |
Walking Interval (minutes) |
Jogging Interval (minutes) |
Number of Walk/Jog Repetitions |
|
|
1 |
4 |
1 |
4 |
20 |
|
2 |
3 |
2 |
5 |
25 |
|
3 |
3 |
2 |
6 |
30 |
|
4 |
2 |
3 |
5 |
25 |
|
5 |
2 |
3 |
6 |
30 |
|
6 |
1 |
3 |
8 |
32 |
|
7 |
1 |
4 |
7 |
35 |
|
8 |
1 |
4 |
8 |
40 |
We recommend completing this walk/jog workout 3 times per week (spread throughout the week, not 3 days in a row), and cross-training another 1-2 times per week. Cross-training includes other cardio activities besides running and walking, such as biking, swimming, elliptical, rollerblading and other sports.
This 8-week program is designed for those who can comfortably run one-half a mile, but want to work up to a longer distance. It is a general guide and may need to be adjusted depending on your fitness level. Also adjust speed or distance as necessary. This program assumes you’ll be jogging a 5K race at the end of 8 weeks.
|
Week |
Day 1 (miles) |
Day 2 (miles) |
Day 3 (miles) |
Total Weekly Miles |
|
1 |
0.5 |
0.5 |
1 |
2 |
|
2 |
1 |
1 |
1.5 |
3.5 |
|
3 |
2 |
1.5 |
1.5 |
5 |
|
4 |
2 |
1.5 |
2 |
5.5 |
|
5 |
2 |
2 |
2.5 |
6.5 |
|
6 |
2 |
2.5 |
2.75 |
7.25 |
|
7 |
2.5 |
2.75 |
2.5 |
7.75 |
|
8 |
2.75 |
3 |
2 |
7.75 |
We recommend completing this jogging workout 3 times per week (spread throughout the week, not 3 days in a row), and cross-training another 1-2 times per week. Cross-training includes other cardio activities besides running and walking, such as biking, swimming, elliptical, rollerblading and other sports.
