5K Beginner Training Plan

Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10 Weeks Out-December 30th Rest Group Workout Walk 1.5 Miles XT* 2 Miles 35 Min Walk
9 Weeks Out-January 6th Rest Group Workout Walk 1.5 Miles XT* 2 Miles 40 Min Walk
8 Weeks Out-January 13th Rest Group Workout Walk 2 Miles XT* Wolf River 5K 40 Min Walk
7 Weeks Out-January 20th Rest Group Workout Walk 2 Miles XT* 3 Miles 45 Min Walk
6 Weeks Out-January 27th Rest Group Workout Walk 2 Miles XT* Crosstown 5K/10K 45 Min Walk
5 Weeks Out-February 3rd Rest Group Workout Walk 2 Miles XT* 4 Miles 45 Min Walk
4 Weeks Out-February 10th Rest Group Workout Walk 2 Miles XT* 4 Miles Laurelwood 5K/15K
3 Weeks Out-February 17th Rest Group Workout Walk 2 Miles XT* 4 Miles 60 Min Walk
2 Weeks Out-February 24th Rest Group Workout Walk 2 Miles XT* Gobbler 5K 45 Min Walk
Race Week-March 2nd Rest Group Workout Walk 2 Miles Rest 2 Miles Mayor's Cup 5K

Rest days mean rest and recover.

Fridays XT (cross-training) day can be changed to a rest day if needed. What is "cross-training?" Any low-impact activity, including weight training, swimming, cycling, or walking.S2F Performance Lab

Getting to the weekly long run healthy is most important. Try to find a park or trail for some of your miles. Every mile you can run off the pavement saves some wear and tear on joint and muscles.

Midweek Easy Runs

Must be EASY. Conversational pace. Easy Runs burn calories & build mileage but should not put any cardio stress on the body.

Racing

A local 5k can be beneficial. It will help build some speed and offer a training yardstick to track improvement.

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