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5K Conditioning Program
Week
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Total
1

0:25 mins

Off
Off
0:25 mins
Off
0:25 mins
Off
Walk/Run
1:15
Workout: walk 1 min, run 5 min, x4 sets, plus walk 1 min = 25 mins
2
0:25 mins
Off
Off
0:25 mins
Off
0:25 mins
Off
Walk/Run 1:15
Workout: walk 1 min, run 7 min, x3 sets, plus walk 1 min = 25 mins
3
0:23 mins
Off
Off
0:23 mins
Off
0:23 mins
Off
Walk/Run
1:09
Workout: walk 1 min, run 10 min, x2 sets, plus walk 1 min = 23 mins
4
0:23 mins
Off
Off
0:23 mins
Off
0:23 mins
Off
Walk/Run
1:09
Workout: walk 1 min, run 10 min, x2 sets, plus walk 1 min = 23 mins
5
0:26 mins
Off
Off
0:26 mins
Off
0:26 mins
Off
Walk/Run
1:18

Workout: walk 1 min, run 10 min, x2 sets, walk 1 min, run 2 min,
plus walk 1 min = 26 mins

6
0:28 mins
Off
Off
0:28 mins

Off

0:28 mins
Off
Walk/Run
1:24
Workout: walk 1 min, run 10 min, x2 sets, walk 1 min, run 4 min,
plus walk 1 min = 28 mins
7
0:29 mins
Off
Off
0:29 mins
Off
0:29 mins
Off
Walk/Run
1:27
Workout: walk 1 min, run 10 min, x2 sets, walk 1 min, run 5 min, plus walk 1 min = 29 mins
8
0:30 mins
Off
Off
0:30 mins
Off
0:30 mins
Off
Walk/Run
1:30
Workout: walk 1 min, run 10 min, x2 sets, walk 1 min, run 6 min,
plus walk 1 min = 30 mins
9
0:32 mins
Off
Off
0:32 mins
Off
0:32 mins
Off
Walk/Run
1:36
Workout: walk 1 min, run 10 min, x2 sets, walk 1 min, run 8 min,
plus walk 1 min = 32 mins
10
0:23 mins
Off
0:34 mins
0:34 mins
Off
0:34 mins
Off
Walk/Run
2:05
Workout: walk 1 min, run 10 min, x2 sets, plus walk 1 min = 23 mins
Workout: walk 1 min, run 10 min, x3 sets, plus walk 1 min = 34 mins
11
Race Day
5K Walk 1/Run 10
           
Walk/Run
0:30-0:40
Pace Schedule

D
on't worry about pace or distance as the goal is to increase the interval of time running/walking.
Week 1 will incorporate 1 min walk/5 min run.
Week 2 will increase 1 min walk/7 min run.
All other weeks will progress to the formula of 1 min walk/10 min run.
 
     
 

For additional schedule information please look in
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