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This eight-week program was devised to get you off the couch and through the finish line of your first 5K (3.1 miles). Before you start, go for a 20-minute walk. If this is hard or leaves you sore, keep going for 20-minute walks every other day until the whole walk feels comfortable. Only then should you start program.
To keep things simple, the program is based on time and not miles. Each workout begins and ends with a walk to help you warm up and cool down. This is not a one-size-fits-all workout; everyone progresses at different speeds. At no time during the program should you hurt.
KEY:
All numbers represent minutes, NOT miles.
W = Walk
J = Jog - easy to talk
R = Run - hard to talk, but NOT a sprint
WEEK 1
Mon. - Rest from successful 20-minute walk
Tues. - 5W, 5J, 5W
Wed. - Rest
Thurs. - 5W, 5J, 5W
Fri. - Rest
Sat. - Rest
Sun. - 5W, 10J, 5W
Totals: 30 walking, 20 jogging
WEEKS 2 & 3
Mon. - Rest
Tues. - 5W, 5J, 5W, 5J, 5W
Wed. - Rest
Thurs. - 5W, 5J, 5W, 5J, 5W
Fri. - Rest
Sat. - Rest
Sun. - 5W,15J, 5W
Totals: 40 walking, 35 jogging
WEEKS 4 & 5
Mon. - Rest
Tues. - 5W, 10J, 5W
Wed. - 5W, 5J, 5W
Thurs. - 5W,10J, 5W
Fri. - 5W, 5J, 5W
Sat. - Rest
Sun. - 5W, 10J, 5W, 10J, 5W
Totals: 55 walking, 50 jogging
WEEKS 6 & 7
Mon. - Rest
Tues. - 5W, 5J, 1W, 1R, 1W, 1R, 1W, 1R, 1W, 1R, 1W, 1R, 5W
Wed. - 5W, 10J, 5W
Thurs. - 5W, 5J, 1W, 1R,1W, 1R, 1W, 1R, 1W, 1R, 1W, 1R, 5W
Fri. - 5W,10J, 5W
Sat. - Rest
Sun. - 5W, 20J, 5W
Totals: 60 walking, 50 jogging, 10 running
WEEK 8
Mon. - Rest
Tues. - 5W,10J, 5W
Wed. - 5W, 5J, 1W, 1R, 1W, 1R, 1W, 1R, 1W, 1R, 1W, 1R, 5W
Thurs. - 5W, 10J, 5W
Fri. - Rest
Sat. - Rest
Sun. - 5K race: Start at a slow jog and finish at a run.
Totals: 35 walking, 25 jogging, 5 running, plus 5-K race
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