THE 5 KM RUN TRAINING SCHEDULE

The 5km run is the biggest achievement anyone who wants to be active can make. For many it seems like an impossible distance, but you walk way more than 5km a day sometimes. This will make it as easy as possible for you to reach your goal.

The workouts are divided into 3 times a week with a dedicated 30 minutes. Go at your own pace. Use the schedule below and adjust it and go by instinct as much as you can. Listen to your brain, your body and your heart.

VERY IMPORTANT: GO SLOWLY.

The best runners and the fastest runners are the ones that know how to use their energy efficiently. Don’t start off sprinting and don’t take it all at once. Your feet and legs and breathing say walk, then walk or slow down. Keep it comfortable, keep it easy. Running isn’t supposed to stress you out. It gives way more than it takes.

Week  1 Run  1 minute/walk 2 minutes .

Repeat 6  times

Total run:  6 mins.

Total time: 18 minutes

Run  1 minute/walk 2 minutes .

Repeat 6  times

Total run:  6 mins.

Total time: 18 minutes

Run  1 minute/walk 2 minutes .

Repeat 6  times

Total run:  6 mins.

Total time: 18 minutes

Week  2 Run  1 minute/walk 1 minutes .

Repeat  10 times

Total run:  10 mins.

Total time:

20 minutes

Run  1 minute/walk 1 minutes .

Repeat  10 times

Total run:  10 mins.

Total time:

20 minutes

Run  1 minute/walk 1 minutes .

Repeat  10 times

Total run:  10 mins.

Total time:

20 minutes

Week  3 Run  2 minute/walk 2 minutes .

Repeat  6 times

Total run:  12 mins.

Total time:

24 minutes

Run  2 minute/walk 2 minutes .

Repeat  6 times

Total run:  12 mins.

Total time:

24 minutes

Run  2 minute/walk 2 minutes .

Repeat  6 times

Total run:  12 mins.

Total time:

24 minutes

Week  4 Run  2 minute/walk 1 minute .

Repeat   7 times

Total run:  14 mins.

Total time:

21 minutes

Run  2 minute/walk 1 minute .

Repeat   7 times

Total run:  14 mins.

Total time:

21 minutes

Run  2 minute/walk 1 minute .

Repeat   7 times

Total run:  14 mins.

Total time:

21 minutes

Week  5 Run  4 minute/walk 1 minute .

Repeat    4 times

Total run:  16 mins.

Total time:

20 minutes

Run  4 minute/walk 1 minute .

Repeat    4 times

Total run:  16 mins.

Total time:

20 minutes

Run  4 minute/walk 1 minute .

Repeat    4 times

Total run:  16 mins.

Total time:

20 minutes

Week  6 Run  6 minute/walk 1 minute .

Repeat    3 times

Total run:  18 mins.

Total time:

21 minutes

Run  6 minute/walk 1 minute .

Repeat    3 times

Total run:  18 mins.

Total time:

21 minutes

Run  6 minute/walk 1 minute .

Repeat    3 times

Total run:  18 mins.

Total time:

21 minutes

Week  7 Run  7 minutes/walk 1 minute .

Repeat    3 times

Total run:  21 mins.

Total time:

24 minutes

Run  7 minute/walk 1 minute .

Repeat    3 times

Total run:  21 mins.

Total time:

24 minutes

Run  7 minute/walk 1 minute .

Repeat    3 times

Total run:  21 mins.

Total time:

24 minutes

Week  8 Run  8 minutes/walk 1 minute .

Repeat   3 times

Total run:  24 mins.

Total time:

27 minutes

Run  8 minutes/walk 1 minute .

Repeat   3 times

Total run:  24 mins.

Total time:

27 minutes

Run  8 minutes/walk 1 minute .

Repeat   3 times

Total run:  24 mins.

Total time:

27 minutes

Week  9 Run  12 minutes/walk 2 minutes .

Repeat   2 times

Total run:  24 mins.

Total time:

28 minutes

Run  12 minutes/walk 2 minutes .

Repeat   2 times

Total run:  24 mins.

Total time:

28 minutes

Run  12 minutes/walk 2 minutes .

Repeat   2 times

Total run:  24 mins.

Total time:

28 minutes

Week  10 Run  25 minutes/walk 3 minutes . Run  25 minutes/walk 3 minutes . Run  25 minutes/walk 3 minutes .
Week  11 Run  30 minutes Run  30 minutes. Run  30 minutes

Gmap it! Read your sensor! Did you reach 5km? Does it matter? Whether you’ve run 3km or more that 5km, it DOESN’T MATTER because you are running a full 30 minutes without stopping and that is a HUGE accomplishment.

Even if you are still stopping or walking a bit, think about it, you’ve dedicated this time to running when you used to put it off or rather, just sit. Look at you! You’re a runner. Bruce Lee.

“A goal is not always meant to be reached, it often serves simply as something to aim at.”

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