Kalamazoo Area Runners 10-Week Plan To Run 5k Training Schedule

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TEN WEEK BEGINNING TO RUN 5k TRAINING SCHEDULE
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Run 2 Min, Walk 4 Min
Run 2 Min, Walk 4 Min
Run 2 Min, Walk 4 Min
Run 2 Min, Walk 4 Min
Week 1
(Repeat 4 times)
(Repeat 4 times)
(Repeat 4 times)
(Repeat 4 times)
Run 3 Min, Walk 3 Min
Run 3 Min, Walk 3 Min
Run 3 Min, Walk 3 Min
Run 3 Min, Walk 3 Min
Week 2
(Repeat 4 times)
(Repeat 4 times)
(Repeat 4 times)
(Repeat 4 times)
Run 5 Min, Walk 2 1/2
Run 5 Min, Walk 2 1/2
Run 5 Min, Walk 2 1/2
Run 5 Min, Walk 2 1/2
Week 3
Min (Repeat 3 times)
Min (Repeat 3 times)
Min (Repeat 3 times)
Min (Repeat 3 times)
Run 7 Min, Walk 3 Min
Run 7 Min, Walk 3 Min
Run 7 Min, Walk 3 Min
Run 7 Min, Walk 3 Min
Week 4
(Repeat 2 times)
(Repeat 2 times)
(Repeat 2 times)
(Repeat 2 times)
Run 8 Min, Walk 2 Min
Run 8 Min, Walk 2 Min
Run 8 Min, Walk 2 Min
Run 8 Min, Walk 2 Min
Week 5
(Repeat 2 times)
(Repeat 2 times)
(Repeat 2 times)
(Repeat 2 times)
Run 9 Min, Walk 2 Min,
Run 9 Min, Walk 2 Min,
Run 9 Min, Walk 2 Min,
Run 9 Min, Walk 2 Min,
Week 6
Repeat, Run 8 Min
Repeat, Run 8 Min
Repeat, Run 8 Min
Repeat, Run 8 Min
Run 9 Min, Walk 1 Min,
Run 9 Min, Walk 1 Min,
Run 9 Min, Walk 1 Min,
Run 9 Min, Walk 1 Min,
Week 7
(Repeat 2 times)
(Repeat 2 times)
(Repeat 2 times)
(Repeat 2 times)
Run 13 Min, Walk 2 Min,
Run 13 Min, Walk 2
Run 13 Min, Walk 2 Min,
Run 13 Min, Walk 2
Week 8
Repeat
Min, Repeat
Repeat
Min, Repeat
Run 14 Min, Walk 1 Min,
Run 14 Min, Walk 1
Run 14 Min, Walk 1 Min,
Run 14 Min, Walk 1
Week 9
Repeat
Min, Repeat
Repeat
Min, Repeat
Run 30 Min
Run 30 Min
Run 15 min
Week 10
Goal Race
Adopted from Budd Coates New Runner Training Schedule
Runners beginning this program should have a minimum one month fitness base equivalent to walking 30 Min 4 times/week

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