5K Training Plan
WEEK ONE
Day 1 - 5 - 10 Min of walking/ Jogging
Day 2 - Rest, or mind and body exercise, such as Pilates Based Exercise or Yoga
Day 3 - 8 - 10 Min of walking / easy running
Day 4 - Rest
Day 5 - 30 Mins of aerobics/cycling/swimming - or a long walk
Day 6 - Rest
Day 7 - 10 - 12 Mins of easy running mixed with walking, if necessary.
WEEK TWO
Day 1 - A mind and body exercise, such as Pilates Based Exercise or Yoga
Day 2 - 12 - 15 Mins of steady running / Walking
Day 3 - Rest
Day 4 - 12 - 15 Mins easy running - try to keep running the whole time on your if you can! It is important to get as much time on your feet as possible
Day 5 - A mind and body exercise, such as Pilates Based Exercise or Yoga
Day 6 - Rest or long walk
Day 7 - 18 - 20 Mins of relaxed running
WEEK THREE
Day 1 - Rest
Day 2 - 30 Mins of aerobics/cycling/swimming - or a long walk
Day 3 - Walk or run for 22 Mins
Day 4 - A mind and body exercise, such as Pilates Based Exercise or Yoga
Day 5 - Alternative running fast for 5 Mins with running slowly for 5 MIns, until you have done a total of 20 Mins
Day 6 - Rest
Day 7 - Aim for 20 -30 Mins of steady, continuous running
WEEK FOUR
Day 1 - Long walk or alternative exercise, such as Pilates Based Exercise or Yoga
Day 2 - 20 -25 Mins of running at different speeds - run quickly then slowly, quickly
then slowly
Day 3 - Rest
Day 4 - Do 25 - 30 Mins of relaxing running (walk if and when you need to).
Day 5 - 30 Mins of aerobics / cycling / swimming - or a long walk
Day 6 - Rest
Day 7 - 5 Mins of easy running, followed by 10 Mins of faster running. Repeat session twice
WEEK FIVE
Day 1 - Long walk or alternative exercise, such as Pilates Based Exercise, or both!
Day 2 - 25 - Mins of very relaxing running
Day 3 - A mind and body exercise, such as Pilates Based Exercise or Yoga
Day 4 - 5 Mins of easy running followed by 10 Mins or fast running, then 5 minutes of easy running
Day 5 - Rest
Day 6 - Jog for 5 Mins
Day 7 - Rest, or a very short run
