Week 3 – 5K Training Schedule

Hey, this is Week 3 already, you are going really well.

Training Tip of the week

• Training for your 5K run is going to consume your time and energy. Planning your week in advance will help you to overcome the hurdles that prevent you from training.

Motivational Tip of the week

• As you get fitter you will naturally have more energy. Start thinking of other ways you can maximise your new found fitness by taking the stairs, walking instead of driving and getting outdoors during your lunch break.

Weekly training schedule includes:

Day 1

• 35 – 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 – 2.0 miles / 2.4k – 3.2k run
• Depending on your level of fitness you may want to run for 4 minutes, and then walk for 2.5 minutes.
• Repeat this pattern until you’ve completed your workout.