Beginner 5K

Beginner 5k 12 Week Training Plan
Mon Tue Wed Thurs Fri Sat Sun
Week 1 32 Total Minutes
Walk – 10 min
(Run-1min, Walk-2min) X 4
Walk – 10 min
Rest 32 Total Minutes
Walk – 10 min
(Run-1min, Walk-2min) X 4
Walk – 10 min
Cross Train – Cycling, Swimming, Walk Rest 32 Total Minutes
Walk – 10 min
(Run-1min, Walk-2min) X 4
Walk – 10 min
Rest
Week 2 32 Total Minutes
Walk – 10 min
(Run-2min, Walk-2min) X 3
Walk – 10 min
Rest 32 Total Minutes
Walk – 10 min
(Run-2min, Walk-2min) X 3
Walk – 10 min
Cross Train – Cycling, Swimming, Walk Rest 32 Total Minutes
Walk – 10 min
(Run-2min, Walk-2min) X 3
Walk – 10 min
Rest
Week 3 32 Total Minutes
Walk – 10 min
(Run-2min, Walk-1min) X 4
Walk – 10 min
Rest 32 Total Minutes
Walk – 10 min
(Run-2min, Walk-1min) X 4
Walk – 10 min
Cross Train – Cycling, Swimming, Walk Rest 35 Total Minutes
Walk – 10 min
(Run-3min, Walk-2min) X 3
Walk – 10 min
Rest
Week 4 36 Total Minutes
Walk – 10 min
(Run-3min, Walk-1min) X 4
Walk – 10 min
Rest 36 Total Minutes
Walk – 10 min
(Run-3min, Walk-1min) X 4
Walk – 10 min
Cross Train – Cycling, Swimming, Walk Rest 40 Total Minutes
Walk – 10 min
(Run-3min, Walk-1min) X 5
Walk – 10 min
Rest
Week 5 44 Total Minutes
Walk – 10 min
(Run-4min, Walk-2min) X 4
Walk – 10 min
Rest 44 Total Minutes
Walk – 10 min
(Run-4min, Walk-2min) X 4
Walk – 10 min
Cross Train – Cycling, Swimming, Walk Rest 45 Total Minutes
Walk – 10 min
(Run-4min, Walk-1min) X 5
Walk – 10 min
Rest
Week 6 50 Total Minutes
Walk – 10 min
(Run-4min, Walk-1min) X 6
Walk – 10 min
Rest 50 Total Minutes
Walk – 10 min
(Run-4min, Walk-1min) X 6
Walk – 10 min
Cross Train – Cycling, Swimming, Walk Rest 50 Total Minutes
Walk – 10 min
(Run-5min, Walk-1min) X 5
Walk – 10 min
Rest
Week 7 56 Total Minutes
Walk – 10 min
(Run-5min, Walk-1min) X 6
Walk – 10 min
Rest 56 Total Minutes
Walk – 10 min
(Run-5min, Walk-1min) X 6
Walk – 10 min
Cross Train – Cycling, Swimming, Walk Rest 55 Total Minutes
Walk – 10 min
(Run-6min, Walk-1min) X 5
Walk – 10 min
Rest
Week 8 50 Total Minutes
Walk – 10 min
Run- 1 mile
Walk – 5 min
(Run-6min, Walk-1min) X 3       Walk – 10 min
Rest 50 Total Minutes
Walk – 10 min
Run- 1 mile
Walk – 5 min
(Run-6min, Walk-1min) X 3       Walk – 10 min
Cross Train – Cycling, Swimming, Walk Rest 45 Total Minutes
Walk – 10 min
Run- 1 mile
Walk – 5 min
Run- 1 mile                      Walk – 10 min
Rest
Week 9 35 Total Minutes
Walk – 10 min
Run – 1.5 miles
Walk – 10 min
Rest 40 Total Minutes
Walk – 10 min
Run- 1.5 mile
Walk – 5 min
Run- .5 mile                      Walk – 5 min
Cross Train – Cycling, Swimming, Walk Rest 35 Total Minutes
Walk – 10 min
Run- 2 mile
Walk – 5 min
Rest
Week 10 30 Total Minutes
Walk – 10 min
(Run-1min, Walk-2min) X 4
Walk – 10 min
Rest 30 Total Minutes
Walk – 10 min
(Run-1min, Walk-2min) X 4
Walk – 10 min
Cross Train – Cycling, Swimming, Walk Rest 40 Total Minutes
Walk – 10 min
Run – 2.5 miles
Walk – 5 min
Rest
Week 11 40 Total Minutes
Walk – 10 min
Run – 2 miles
Walk – 10 min
Rest 40 Total Minutes
Walk – 10 min
Run – 2 miles
Walk – 10 min
Cross Train – Cycling, Swimming, Walk Rest 45 Total Minutes
Walk – 10 min
Run – 3 miles
Walk – 5 min
Rest
Week 12 40 Total Minutes
Walk – 10 min
Run – 2 miles
Walk – 10 min
Rest 49 Total Minutes
Walk – 10 min
Run – 3 miles
Walk – 10 min
Cross Train – Cycling, Swimming, Walk Rest Race!!!!! Rest