WEEK 1 Monday: 24 minutes run: 7 min/walk 1 min; repeat 3x Tuesday: Xtrain, 30-40 minutes [Optional] Wednesday: 24 minutes run: 7 min/walk 1 min; repeat 3x Thursday: Rest Friday: Xtrain, 30-40 minutes [Optional] Saturday: 42 minutes run: 5 min/walk 1 min; repeat 7x Sunday: Rest Cross-training: Include activities that are non-running or walking. If you are new to an active lifestyle and have been inactive, rest on the cross-training days for the first 4 weeks, and then add the cross-training workouts to the schedule for week 5. If you are active 3 or 4 days already, follow the schedule as it appears. Cycling, swimming, Pilates/yoga, strength training, elliptical training, stair climbing, and Spinning are great cross-training modes for 5-K training. [header = Week 2] WEEK 2 Monday: 24 minutes run: 7 min/walk 1 min; repeat 3x Tuesday: Xtrain, 30-40 minutes [Optional] Wednesday: 24 minutes run: 7 min/walk 1 min; repeat 3x Thursday: Rest Friday: Xtrain, 30-40 minutes [Optional] Saturday: 42 minutes run: 5 min/walk 1 min; repeat 7x Sunday: Rest More from Prevention: 6 Running Mistakes Women Make [header = Week 3] WEEK 3 Monday: 27 minutes run: 8 min/walk 1 min; repeat 3x Tuesday: Xtrain, 30-40 minutes [Optional] Wednesday: 27 minutes run: 8 min/walk 1 min; repeat 3x Thursday: Rest Friday: Xtrain, 30-40 minutes [Optional] Saturday: 42 minutes run: 6 min/walk 1 min; repeat 6x Sunday: Rest [header = Week 4] WEEK 4 Monday: 30 minutes run: 9 min/walk 1 min; repeat 3x Tuesday: Xtrain, 30-40 minutes [Optional] Wednesday: 30 minutes run: 9 min/walk 1 min; repeat 3x Thursday: Rest Friday: 40 minutes run: 7 min/walk 1 min; repeat 5x Saturday: Walk 30 min Sunday: Rest More from Prevention: 11 Weird Races to Try [header = Week 5] WEEK 5 Monday: Run 20 min Tuesday: Xtrain, 30-40 minutes [Optional] Wednesday: Run 20 min Thursday: Rest Friday: Xtrain, 30-40 minutes [Optional] Saturday: 45 minutes run: 8 min/walk 1 min; repeat 5x Sunday: Rest [header = Week 6] WEEK 6 Monday: Run 20 min Tuesday: Rest Wednesday: Run 20 min Thursday: Rest Friday: Run 20 min Saturday: Rest Sunday: 5K Race See more 5K training plans from Prevention Click here to download and print the free 5k walking plan.
