6 Week 5k Training Plan for Beginners

	A	B	C	D	E	F	G	H	I
1					6 WEEK 5K TRAINING PLAN FOR BEGINNERS: MILES
2	WEEK	Date	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
3	1		Walk/Run	Cross Training	Rest	Walk/Run	Cross Training	Walk/Run	Rest
4			Warm up: Brisk walk 5 min	20 min		Warm up: Brisk walk 5 min	20 min	Warm up: Brisk walk 5 min
5			10 x 30 seconds run / 1 min walk			10 x 1 min run / 1 min walk		12 x 1 min run / 1 min walk
6			Cool down: 5 min walk			Cool down: 5 min walk		Cool down: 5 min walk
7	2		Walk/Run	Cross Training	Rest	Walk/Run	Cross Training	Walk/Run	Rest
8			Warm up: Brisk walk 5 min	20-30 min		Warm up: Brisk walk 5 min	20 min	Warm up: Brisk walk 5 min
9			10 x 90 sec run / 1 min walk			8 x 2 min run / 1 min walk		10 x 90 sec run / 30 sec walk
10			Cool down: 5 min walk			Cool down: 5 min walk		Cool down: 5 min walk
11	3		Walk/Run	Cross Training	Rest	Walk/Run	Cross Training	Walk/Run	Rest
12			Warm up: Brisk walk 5 min	30 min		Warm up: Brisk walk 5 min	20-30 min	Warm up: Brisk walk 5 min
13			8 x 2:30 min run / 1 min walk			8 x 3 min run / 1 min walk		6 x 4 min run / 1 min walk
14			Cool down: 5 min walk			Cool down: 5 min walk		Cool down: 5 min walk
15	4		Walk/Run	Cross Training	Rest	Walk/Run	Cross Training	Walk/Run	Rest
16			Warm up: Brisk walk 5 min	35 min		Warm up: Brisk walk 5 min	30 min	Warm up: Brisk walk 5 min
17			5 x 5 min run / 1 min walk			2 x 10 min run / 1 min walk		2 x 10 min run / 30 sec walk
18			Cool down: 5 min walk			Cool down: 5 min walk		Cool down: 5 min walk
19	5		Easy Run	Cross Training	Rest	Run	Cross Training	Easy Run	Rest
20			Warm up: Brisk walk 5 min	40 min		Warm up: Brisk walk 5 min	30 min	Warm up: Brisk walk 5 min
21			Run 2 miles easy without stopping			Run 2.5 miles without stopping		Run 2.5 miles without stopping
22			Cool down: 5 min walk			Run 2.5 miles without stopping
23	6		Easy Run	Cross Training	Run	Rest	Easy Run	Race	Rest
24			Warm up: Brisk walk 5 min	35-40 min	Warm up: Brisk walk 5 min		15 min	5k Race!
25			Run 3 miles		Run 2 miles, running the first half of each mile hard and the second half easy
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