Week 2 – 5K Training Schedule

You’re off to a great start; you might be feeling some aches and pains.

Training Tip of the Week

• If you feel that you are breathing too hard, it’s OK to slow down. At this stage you should be able to hold a conversation comfortably while you run.

Motivational Tip of the week

• You might feel that some runs are better than others, just remember that even a bad run is better than no run. Stay on track you are doing really well.

Weekly training schedule includes:

Day 1

• 30 – 60 minute walk at a brisk pace.
• If you’re having difficulty doing 60 minutes, don’t worry too much at this stage.

Day 2 / Day 4

• Rest or short walk of 15 – 20 minutes
• If your body is telling you to take a break then do so, if you feel up to it then take a nice easy pace walk.
• Don’t wear yourself out.

Day 3 / Day 5 / Day 7

• 1.5 miles – 1.75 miles / 2.4k – 2.8k run.
• Depending on your level of fitness you may want to run for 3 minutes, and then walk for 3 minutes.
• Repeat this pattern until you’ve completed your workout.