Training Plans


5k

Week-by-Week Plan

Week 1


  • Day 1: Run 10 minutes, walk 1 minute, repeat 2 times
  • Day 2: Rest or cross-train
  • Day 3: Run 12 minutes, walk 1 minute, repeat 2 times
  • Day 4: Rest
  • Day 5: Run 13 minutes, walk 1 minute, repeat 2 times
  • Day 6: Rest or cross-train
  • Day 7: Rest

Week 2

  • Day 1: Run 15 minutes, walk 1 minute, repeat 2 times
  • Day 2: Rest or cross-train
  • Day 3: Run 17 minutes, walk 1 minute, run 7 min
  • Day 4: Rest
  • Day 5: Run 19 minutes, walk 1 minute, run 7 min
  • Day 6: Rest or cross-train
  • Day 7: Rest

Week 3

  • Day 1: Run 20 minutes, walk 1 minute, run 6 minutes
  • Day 2: Rest or cross-train
  • Day 3: Run 24 minutes
  • Day 4: Rest
  • Day 5: Run 26 minutes
  • Day 6: Rest or cross-train
  • Day 7: Rest

Week 4

  • Day 1: Run 28 minutes
  • Day 2: Rest or cross-train
  • Day 3: Run 30 minutes
  • Day 4: Rest
  • Day 5: Run 20 minutes
  • Day 6: Rest
  • Day 7: Race! Run 3.1 miles

10k

Week-by-Week Plan

Week 1


  • Day 1: Rest
  • Day 2: 1.5 Mile Run
  • Day 3: CT or Rest
  • Day 4: 1.5 Mile Run
  • Day 5: Rest
  • Day 6: 2 Mile Run
  • Day 7: 25 to 30 Minutes Run or CT

Week 2

  • Day 1: Rest
  • Day 2: 2 Mile Run
  • Day 3: CT or Rest
  • Day 4: 2 Mile Run
  • Day 5: Rest
  • Day 6: 2.5 Mile Run
  • Day 7: 25 to 30 Minutes Run or CT

Week 3

  • Day 1: Rest
  • Day 2: 2.5 Mile Run
  • Day 3: CT or Rest
  • Day 4: 2 Mile Run
  • Day 5: Rest
  • Day 6: 3.5 Mile Run
  • Day 7: 30 to 35 Minutes Run or CT

Week 4

  • Day 1: Rest
  • Day 2: 2.5 Mile Run
  • Day 3: CT or Rest
  • Day 4: 2 Mile Run
  • Day 5: Rest
  • Day 6: 3.5 Mile Run
  • Day 7: 35 Minutes Run or CT

Week 5

  • Day 1: Rest
  • Day 2: 3 Mile Run
  • Day 3: CT or Rest
  • Day 4: 2.5 Mile Run
  • Day 5: Rest
  • Day 6: 4 Mile Run
  • Day 7: 35 to 40 Minutes Run or CT

Week 6

  • Day 1: Rest
  • Day 2: 3 Mile Run
  • Day 3: CT
  • Day 4: 2.5 Mile Run
  • Day 5: Rest
  • Day 6: 4.5 Mile Run
  • Day 7: 35 to 40 Minutes Run or CT

Week 7

  • Day 1: Rest
  • Day 2: 3.5 Mile Run
  • Day 3: CT
  • Day 4: 3 Mile Run
  • Day 5: Rest
  • Day 6: 5 Mile Run
  • Day 7: 40 Minutes Run or CT

Week 8

  • Day 1: Rest
  • Day 2: 3 Mile Run
  • Day 3: CT or Rest
  • Day 4: 2 Mile Run
  • Day 5: Rest
  • Day 6: 2 Mile Run
  • Day 7: 10K Race




Half Marathon


Full Marathon