Training Guide: 5k Run/Walk

This schedule is only a guide. Take breaks and make adjustments according to how you are feeling. It is also a good idea to check with your physician before starting any kind of training program.

Week #	MON	TUE	WED	THU	FRI	SAT	SUN
1	Off or XT	10 min. run/walk	Off or XT	10 min. run/walk	Off or XT	OFF	15 min. run/walk
2	Off or XT	10 min. run/walk	Off or XT	10 min. run/walk	Off or XT	OFF	1 mile run/walk
3	Off or XT	13 min. run/walk	Off or XT	13 min. run/walk	Off or XT	OFF	1.5 mile run/walk
4	Off or XT	15 min. run/walk	Off or XT	15 min. run/walk	Off or XT	OFF	1.5 mile run/walk
5	Off or XT	18 min. run/walk	Off or XT	18 min. run/walk	Off or XT	OFF	2 mile run/walk
6	Off or XT	20 min. run/walk	Off or XT	20 min. run/walk	Off or XT	OFF	2 mile run/walk
7	Off or XT	25 min. run/walk	Off or XT	25 min. run/walk	Off or XT	OFF	2.5 mile run/walk
8	Off or XT	25 min. run/walk	Off or XT	25 min. run/walk	Off or XT	5K Event 3.1 miles	OFF

This program assumes that you have not been running at all.
During your training, you may want to begin walking the distance, develop a brisk walk, insert a few jogs, and incorporate the running as desired or simply walk. Some people alternate walking with running. The goal is to finish and feel a sense of accomplishment!

Training tips:

1. You can do the long run on Saturday if you wish. In that case take the Friday off from exercising.
2. On your "long runs", take more walking breaks.
3. XT means cross training. You can walk or do some form of non-pounding exercise, such as swimming, cycling, or exercise machines, for 10 minutes or so at an easy pace.
4. Train with others. After the fitness workout, socialize over a cup of coffee!

This training program was developed by GO! St. Louis, and is a suggested program. Participants are training at their own risk and should always consult a physician before engaging in a fitness program.