Jeff Galloway's 5k Training & 10k Training Programs for all levels including beginners

You are here >> Home / Training / 5k/10k Training

Before Those First Steps

List of Training Cities

Individual Training Programs

5k/10k Training

Half Marathon Training

Marathon Training

5K/10K Training

5k Training Schedule | 10k Training Schedule

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. Start with jogging one to two minutes and walking two to three minutes. As your training level increases you can adjust your run/walk ratio to running 5 minutes/walking one minute on your long runs.
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. Drink water continuously before and during exercise and with all food.

5k Training Schedule
Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	walk or XT	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

Home | Site Map | Contact Us
About Jeff | Training | Resources | Nutrition | Training Groups | Retreats | Merchandise

Copyright � 2005, JFG, Inc.
Direct comments and questions to gallowayprod@mindspring.com