WEEK 1 Monday: Run 3 min/Walk 2 min; Repeat 6x Tuesday: Xtrain, [Optional] Wednesday: Run 3 min/Walk 2 min; Repeat 6x Thursday: Rest Friday: Xtrain, [Optional] Saturday: Run 3 min/Walk 2 min; Repeat 6x Sunday: Rest Run-Walk Workout: Warm-up walking 5 minutes at a brisk pace. Repeat run-walk intervals for the prescribed time (eg. Run two minutes and walk two minutes for 24 minutes) and cool-down walking 5 minutes at an easy pace. (Go from walking to running in just 30 days!) 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: Run 3 min/Walk 1 min; Repeat 7x Tuesday: Xtrain, [Optional] Wednesday: Run 3 min/Walk 2 min; Repeat 6x Thursday: Rest Friday: Xtrain, [Optional] Saturday: Run 3 min/Walk 2 min; Repeat 7x Sunday: Rest More from Prevention: Turn Your Walk Into a Run! [header = Week 3] WEEK 3 Monday: Run 3 min/Walk 1 min; Repeat 7x Tuesday: Xtrain, [Optional] Wednesday: Run 3 min/Walk 1 min; Repeat 7x Thursday: Rest Friday: Xtrain, [Optional] Saturday: Run 3 min/Walk2 min; Repeat 8x Sunday: Rest [header = Week 4] WEEK 4 Monday: Run 4 min/Walk 1 min; Repeat 6x Tuesday: Xtrain, [Optional] Wednesday: Run 3 min/Walk 1 min; Repeat 7x Thursday: Rest Friday: Xtrain, [Optional] Saturday: Run 3 min/Walk 1 min; Repeat 10x Sunday: Rest More from Prevention: 6 Running Mistakes Women Make [header = Week 5] WEEK 5 Monday: Run 4 min/Walk 1 min; Repeat 6x Tuesday: Xtrain, [Optional] Wednesday: Run 4 min/Walk 1 min; Repeat 6x Thursday: Rest Friday: Xtrain, [Optional] Saturday: Run 3 min/Walk 1 min; Repeat 10x Sunday: Rest [header = Week 6] WEEK 6 Monday: Run 4 min/Walk 1 min; Repeat 6x Tuesday: Rest Wednesday: Run 4 min/Walk 1 min; Repeat 6x Thursday: Rest Friday: Run 4 min/Walk 1 min; Repeat 5x Saturday: Rest Sunday: 5-K Race Run/Walk See more 5K training plans from Prevention Click here to download and print the free 5k walking plan.
