My First 5K : Training Schedule
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So in March, with spring around the corner, I decided it was time to get in shape. I started walking on the treadmill a couple nights a week after the kids went to bed. But when the scale didn’t show the pounds melting away instantly, I lost my motivation and hit the couch again with a plate of chocolate-covered Oreos, like I had done so many times before.
| Week | Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. | Sun. | Week Total |
| 1 | Walk briskly for 1 mile. Run 2 min. every half mile until you reach 3.5 total miles. Walk 0.5 mile. | Walk 3-5 miles. | Off | Walk 1 mile. Run 3 min. every half mile until you reach 3.5 miles. Walk 0.5 mile. | Off | Walk 3-5 miles, including 10 run/walk intervals (run 30 sec., walk 1 min.) in the last mile. | Off | 16-20 miles |
| 2 | Walk 1.5 miles. Run 5 min., walk 5 min.; do 3 times. Walk 1-2 miles. | Walk 3-5 miles. | Off | Repeat Week 1 Thursday. | Off | Repeat Week 2 Monday. | Off | 18-20 miles |
| 3 | Walk 1.5 miles. Run 10 min., walk 5-7 min., run 10 min., walk 5-7 min. | Walk 3-5 miles. | Off | Repeat Week 3 Tuesday. | Off | Walk 1.5 miles. Run 10 min., walk 5 min., run 5 min., walk 5 min., run 10 min., walk 5-10 min. | Off | 16-20 miles |
| 4 | Walk 1 mile. Run 3 min., walk 2 min.; do a total of 10 times. Walk 5 min. | Walk 1 mile. Run 15 min., walk 5 min., run 15 min., walk 5 min. | Off | Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes. | Off | Walk 1 mile. Run 10 min., walk 5 min.; do that 15-min. sequence 3 times. | Off | 17.5 miles |
| 5 | Walk 1 mile. Run 3 min., walk 2 min.; do that 5-min. sequence a total of 10 times. Walk 5 min. | Walk 1 mile. Run 20 min., walk 5 min., run 20 min., walk 5 min. | Off | Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes. | Off | Walk 1 mile. Run 15 min., walk 5 min.; do that 20-min. sequence 3 times. | Off | 20 miles |
| 6 | Walk 1 mile. Run 3 min., walk 2 min.; do that 5-min. sequence a total of 10 times. Walk 5 min. | Walk 1 mile. Run 25 min., walk 5 min., run 25 min., walk 5 min. | Off | Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes. | Off | Walk 1 mile. Run 20 min., walk 5 min.; do that 25-min. sequence 3 times. | Off | 22.5 miles |
i jst started the training schedule. i’ve never run before.
i was inspired by your story and the fact that ive been walking all year and i’ve lost 13 pounds.
so i figured running could only help and i can raise money while i’m exercising.
I’m actually going to be in a 10k in october and i hope to walk half of it and run the last half as per the 5k training.
wish me luck, Tasha
Tasha, I am glad I inspired you! You inspired me too! Good luck with the 10K. You can do it! Jennifer
Hey, hope this comment gets through I’m still new to this whole blogging thing.
good post! I came upon your blog while
searching for other people’s weight loss experiences. I’ve actually just started blogging about
my weight loss success story – I lost over 30 pounds in a month
with a diet I developed!
I would really appreciate it if you could visit my weight loss blogand tell me what you think.
Warmest wishes,
-Joan