Training

5K/10K Training Schedules

  • Don’t wait to take walk breaks. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one.
  • Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you’ll feel tired but strong at the end. The conservatism will allow you to recover faster.
  • Every other day you can cross-train instead of walking. Cross country ski machines, water running, cycling, and any other other mode which you find fun and interesting (but non-pounding) will improve overall fitness.
  • Stay conversational on all of your exercise sessions. This means that you should be exerting yourself at a low enough level that you could talk. It’s okay to take deep breaths between sentences, but you don’t want to “huff and puff” between every word.
  • As the runs get longer, be sure to keep your blood sugar boosted by eating an energy bar (or equivalent) about an hour before exercise.
5k Training Schedule
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 walk or XT (cross training) run 10-15 min walk or XT run 10-15 min walk or XT off 1 mile
2 walk or XT run 15 min walk or XT run 15 min walk or XT off 1 mile
3 walk or XT run 15-20 min walk or XT run 15-20 min walk or XT off 1.5 mile
4 walk or XT run 15-20 min walk or XT run 15-20 min walk or XT off 1.5 mile
5 walk or XT run 20-25 min walk or XT run 20-25 min walk or XT off 2 miles
6 walk or XT run 20-25 min walk or XT run 20-25 min walk or XT off 2 miles
7 walk or XT run 25-30 min walk or XT run 25-30 min walk or XT off 2.5 miles
8 walk or XT run 25-30 min walk or XT run 25-30 min walk or XT off 2.5 miles
9 walk or XT run 30 min walk or XT run 30 min walk or XT off 3 miles
10 walk or XT run 30 min walk or XT run 30 min walk or XT off 3 miles
11 walk or XT run 30 min walk or XT run 30 min walk or XT off 3.5 miles
12 walk or XT run 30 min walk or XT run 30 min walk or XT off 3.5 miles
13 walk or XT run 30 min walk or XT run 30 min walk or XT off 4 miles
14 walk or XT run 30 min walk or XT run 30 min walk or XT off 4 miles
15 walk or XT run 30 min walk or XT run 30 min walk or XT off 5K Race
10k Training Schedule
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 walk or XT run 20-25 min walk or XT run 20-25 min walk or XT off 2 miles
2 walk or XT run 20-25 min walk or XT run 20-25 min walk or XT off 2 miles
3 walk or XT run 25-30 min walk or XT run 25-30 min walk or XT off 3 miles
4 walk or XT run 25-30 min walk or XT run 25-30 min walk or XT off 4 miles
5 walk or XT run 30-35 min walk or XT run 30-35 min walk or XT off 4 miles or 5K
6 walk or XT run 30-35 min walk or XT run 30-35 min walk or XT off 5 miles
7 walk or XT run 30-45 min walk or XT run 30-45 min walk or XT off 5 miles or 5K
8 walk or XT run 30-45 min walk or XT run 30-45 min walk or XT off 6 miles
9 walk or XT run 30-45 min walk or XT run 30-45 min walk or XT off 6 miles or 5K
10 walk or XT run 30-45 min walk or XT run 30-45 min walk or XT off 7 miles
11 walk or XT run 30-45 min walk or XT run 30-45 min walk or XT off 3.5 miles
12 walk or XT run 30-45 min walk or XT run 30-45 min walk or XT off 4 miles or 5K
13 walk or XT run 30-45 min walk or XT run 30-45 min walk or XT off 10K Race