Training Program: Generic 5K (3.1 miles) Training Schedule

The assumption is that you are new to running and want to get started at the first of the “longer” distance runs. Someone who already is a runner would not consider 5K (3.1 miles) to be very far and would probably do that distance or more for their training runs.

5k run

5k run

A racer’s 5K training would be completely different to this novice based schedule.

If you’re not used to running you are going to have to lead into this gently. Start gently and continue to slowly increase both distance and speed.

Alternate between walking/jogging/running to whatever your body is capable of doing. Physical stress through exercise = positive change.

Get to know certain distances by measuring them using your car, marked trails or school oval ¼ mile tracks.

All activities below are above and beyond your normal activities of daily living.

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Generic 5K Training Schedule – Week 1

Day 1     Walk a flat ½ mile and time yourself to see how long it takes. (see “Definitions” below).

Day 2     Do some basic whole body gym workout for 20 minutes plus 5 to 10 minutes stretching.

Day 3     Walk the same ½ mile faster.

Day 4     Gym – whole body workout 20 minutes plus 5 to 10 minutes stretching.

Day 5     Walk ¾ mile.

Day 6     Rest.

Day 7     Walk/Jog ¾ mile faster than day 5.

Generic 5K Training Schedule – Week 2

Day 1     Rest.

Day 2     Walk/Jog 1 mile.

Day 3     Gym – whole body workout 20 to 30 minutes plus stretching.

Day 4     Walk/Jog 1¼ mile.

Day 5     Rest.

Day 6     Gym – Abdominal core workout plus stretch of legs (calves, quads, hamstrings).

Day 7     Walk/Jog/Run 1½ mile.

Generic 5K Training Schedule – Week 3

Day 1     Rest.

Day 2     Jog/Run 1 mile and time yourself to see how long it takes.

Day 3     Gym – Glutes and legs workout 20 minutes plus stretch legs.

Day 4     Jog/Run 1½ mile.

Day 5     Gym – light session on glutes, legs, Abs plus stretch legs.

Day 6     Rest.

Day 7     Jog/Run 2¼ mile.

Generic 5K Training Schedule – Week 4

Day 1     Rest.

Day 2     Run/Jog 1½ mile.

Day 3     Gym – Glutes and legs workout 20 minutes plus stretch legs.

Day 4     Run/Jog 2 mile.

Day 5     Gym – light session on glutes, legs, Abs plus stretch legs.

Day 6     Rest.

Day 7     Run/Jog 2¾ mile.

Generic 5K Training Schedule – Week 5

Day 1     Gym – light session on glutes, legs, Abs plus stretch legs.

Day 2     Run/Jog 2 mile.

Day 3     Rest.

Day 4     Run 1 mile.

Day 5     Gym – light session on glutes, legs plus stretch legs.

Day 6     Rest.

Day 7     5K Run/Race. Enjoy.

Definitions for this program.

Walk = your normal walking speed (average is 2½ to 3½ mph = 1 mile in approx. 17 to 24 minutes).

Jog = faster than your fast walk, but slower than running. (average is 5 to 6 mph = 1 mile in 10 to 12 minutes).

Run = Consistent faster pace but less than sprinting that you can hold for extended periods. (average is 6.5 to 8.3 mph = 1 mile in approx. 7¼ to 9 minutes).

Please review our information on stretching before you start a running program.

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