5K Training for the Beginner

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Walk/CT 20 mins or off	Run 10 minutes	Walk/CT 20 mins or off	Run 15 minutes	Rest	Run 2 miles	Walk/CT 20 mins or off
2	Walk/CT 20 mins or off	Run 15 minutes	Walk/CT 20 mins or offf	Run 20 minutes	Rest	Run 2.5 miles	Walk/CT 20 mins or off
3	Walk/CT 30 mins or off	Run 20 minutes	Walk/CT 30 mins or off	Run 25 minutes	Rest	Run 3 miles	Walk/CT 20 mins or off
4	Walk/CT 30 mins or off	Run 25 minutes	Walk/CT 30 mins or off	Run 30 minutes	Rest	Run 3.5 miles	Walk/CT 20 mins or off
5	Walk/CT 30 mins or off	Run 30 minutes	Walk/CT 30 mins or off	Run 35 minutes	Rest	RACE DAY	Walk 20 mins

Crossing-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at moderate effort for 50 to 60 minutes.

Interval workouts (IW): This is a good workout to do on a track. After a warm-up, run 400 meters (one lap around most tracks) hard, and then recover by jogging or walking 400 meters. So 4 x 400 would be four hard 400s, with a 400 m recovery in between.