"5-k Running Schedule Template - All Run Program Template"

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Your
0 5K
Countdown
All Run Program
Program was created by running coach Jenny Hadfield, jennyhadfield.com
1
2
3
4
5
6
MO N DAY
24 minutes
24 minutes
27 minutes
30 minutes
Run 20 min
Run 20 min
Run 7 min/Walk
Run 7 min/Walk
Run 8 min/Walk
Run 9 min/Walk
1 min Repeat 3x
1 min Repeat 3x
1 min Repeat 3x
1 min Repeat 3x
TU ESDAY
Xtrain* 30-40 min
Xtrain 30-40 min
Xtrain 30-40 min
Xtrain 30-40 min
Xtrain 30-40 min
Rest
[Optional]
[Optional]
[Optional]
[Optional]
[Optional]
W ED N ESDAY
24 minutes
24 minutes
27 minutes
30 minutes
Run 20 min
Run 20 min
Run 7 min/Walk
Run 7 min/Walk
Run 8 min/Walk
Run 9 min/Walk
1 min Repeat 3x
1 min Repeat 3x
1 min Repeat 3x
1 min Repeat 3x
TH U R SDAY
Rest
Rest
Rest
Rest
Rest
Rest
F RIDAY
Xtrain 30-40 min
Xtrain 30-40 min
Xtrain 30-40 min
Xtrain 30-40 min
Xtrain 30-40 min
Run 20 min
[Optional]
[Optional]
[Optional]
[Optional]
[Optional]
S ATUR DAY
42 minutes
42 minutes
42 minutes
40 minutes
45 minutes
Rest
Run 5 min/Walk
Run 5 min/Walk
Run 6 min/Walk
Run 7 min/Walk
Run 8 min/Walk
1 min Repeat 7x
1 min Repeat 7x
1 min Repeat 6x
1 min Repeat 5x
1 min Repeat 5x
S UN DAY
Rest
Rest
Rest
Rest
Rest
5-K Race
(3.1 miles)
*Cross-training: Include activities that are nonrunning 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, stairclimbing, and Spinning are great
cross-training modes for 5-K training.
Your
0 5K
Countdown
All Run Program
Program was created by running coach Jenny Hadfield, jennyhadfield.com
1
2
3
4
5
6
MO N DAY
24 minutes
24 minutes
27 minutes
30 minutes
Run 20 min
Run 20 min
Run 7 min/Walk
Run 7 min/Walk
Run 8 min/Walk
Run 9 min/Walk
1 min Repeat 3x
1 min Repeat 3x
1 min Repeat 3x
1 min Repeat 3x
TU ESDAY
Xtrain* 30-40 min
Xtrain 30-40 min
Xtrain 30-40 min
Xtrain 30-40 min
Xtrain 30-40 min
Rest
[Optional]
[Optional]
[Optional]
[Optional]
[Optional]
W ED N ESDAY
24 minutes
24 minutes
27 minutes
30 minutes
Run 20 min
Run 20 min
Run 7 min/Walk
Run 7 min/Walk
Run 8 min/Walk
Run 9 min/Walk
1 min Repeat 3x
1 min Repeat 3x
1 min Repeat 3x
1 min Repeat 3x
TH U R SDAY
Rest
Rest
Rest
Rest
Rest
Rest
F RIDAY
Xtrain 30-40 min
Xtrain 30-40 min
Xtrain 30-40 min
Xtrain 30-40 min
Xtrain 30-40 min
Run 20 min
[Optional]
[Optional]
[Optional]
[Optional]
[Optional]
S ATUR DAY
42 minutes
42 minutes
42 minutes
40 minutes
45 minutes
Rest
Run 5 min/Walk
Run 5 min/Walk
Run 6 min/Walk
Run 7 min/Walk
Run 8 min/Walk
1 min Repeat 7x
1 min Repeat 7x
1 min Repeat 6x
1 min Repeat 5x
1 min Repeat 5x
S UN DAY
Rest
Rest
Rest
Rest
Rest
5-K Race
(3.1 miles)
*Cross-training: Include activities that are nonrunning 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, stairclimbing, and Spinning are great
cross-training modes for 5-K training.

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