Your 5-week, 5K training plan
Running and cardio training has never been more popular than they are currently. When stepping into the world of running one of the first challenge people set for themselves is to complete a 5km run. This is no easy feat but with the right training plan, we can not only get you there but also introduce you to a new tool to build your fitness.
Week 1
Monday: 1 minute running / 1 minute walking - repeat 10 times
Tuesday: Rest or gym workout
Wednesday: 2 minutes running / 3 minutes walking - repeat 4 times
Thursday: Rest or gym workout
Friday: 2 minutes running / 3 minutes walking - repeat 4 times
Saturday: Rest or gym workout
Sunday: Rest
Week 2
Monday: 3 minutes running / 3 minutes walking - repeat 4 times
Tuesday: Rest or gym workout
Wednesday: 3 minutes running / 3 minutes walking - repeat 4 times
Thursday: Rest or gym workout
Friday: 5 minutes running / 3 minutes walking - repeat 3 times
Saturday: Rest or gym workout
Sunday: Rest
Week 3
Monday: 5 minutes running / 3 minutes walking - repeat 3 times
Tuesday: Rest or gym workout
Wednesday: 5 minutes running / 3 minutes walking - repeat 4 times
Thursday: Rest or gym workout
Friday: 7 minutes running / 2 minutes walking - repeat 3 times
Saturday: Rest or gym workout
Sunday: Rest
Week 4
Monday: 8 minutes running / 5 minutes walking / 8 minutes running
Tuesday: Rest or gym workout
Wednesday: 10 minutes running / 5 minutes walking / 10 minutes running
Thursday: Rest or gym workout
Friday: 20 minutes running
Saturday: Rest or gym workout
Sunday: Rest
Week 5
Monday: 12 minutes running / 3 minutes walking / 12 minutes running
Tuesday: Rest or gym workout
Wednesday: 15 minutes running / 3 minutes walking / 15 minutes running
Thursday: Rest or gym workout
Friday: 5K RUN!
Saturday: Rest or gym workout
Sunday: Rest
Once you’ve hit your 5k target the world is your oyster, you can integrate HIIT (High-intensity Interval Training) workouts to steadily increase your calorie-burning, your stamina, and your running speed and efficiency. Our RUN Athletic studio is the perfect place to explore this whole new world.
