8 Week 5K Training Plan
Fitness Conversations Team 5K Training
Run/Walk 5K Events,
Northshore Chicago
With this 8 Week 5K Training Plan
you want to already be able to walk for 30 mins. With two or more weeks of consistent walking, prior to starting, is recommended. The Training plan builds your endurance in a run/walk fashion to ensure you’ll be able to cover the 3.1-mile distance on race day. NOTE: Switch the days to work with your schedule, this is a generic guideline meant to show you how.
| Week | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
|---|---|---|---|---|---|---|---|
| 1 | 1-mile w 1-mile- R* | Off or XT | 1-mile-W 1-mile-R* | Off or XT | 1-mile-W 1-mile-R* | 1/2- mile W 11/2-mile R | Off |
| 2 | 1-mile- w 1-mile- R* | Off or XT | 1/2-mile W 1 1/2-mile R | Off or XT | 1-MILE- w 1-mile- R* | 1-mile W 1 1/2-mile R | Off |
| 3 | 1/2-mile W 1 1/2-mile R | Off or XT | 1-mile W 1 1/2-mile R | Off or XT | 1/2-mile W 1 1/2-mile R | 1/2-mile W 2-mile R | Off |
| 4 | 1-mile W 1 1/2-mile R | Off or XT | 1/2- mile 2-mile R | Off or XT | 1-mile W 1 1/2-mile R | 1-mile W 2-mile R | Off |
| 5 | 1/2-mile W 2-mile R | Off or XT | 1-mile W 2-mile R | Off or XT | 1/2-mile W 2-mile R | 1/2-mile W 2 1/2-mile R | Off |
| 6 | 1-mile W 2-mile R | Off or XT | 1/2-mile W 2 1/2-mile R | Off or XT | 1-mile W 2-miile R | 3-mile R | Off |
| 7 | 1/2-mile W 2 1/2-mile R | Off or XT | 3-mile R | Off or XT | 1/2-mile W 2 1/2-mile R | 3-mile R | Off |
| 8 | 3-mile R | Off or XT | 2-mile R | Off | 1-mile R or off | 5K! |
R (run)
R (run): Run segments should feel relaxed. Try to maintain a fairly comfortable and sustainable pace. Breathing, while faster than when walking, shouldn’t be too labored. The right pace allows you to hold a conversation with your running buddy. Runs listed do not have to be completed as a nonstop run. You can slowly build your running endurance by using a run/walk strategy. For example, instead of running a full mile nonstop on day one, alternate 1 minute of running with 2-4 minutes of walking for that distance.
W (walk)
Any walk segments should be done at a brisk pace. Try to avoid slowing too much as calorie burn per hour diminishes with a more leisurely stroll. Maintain a little spring in your step! The goal is to keep your heart rate up while giving your running muscles a break.
XT (cross-train)
Two days a week, you have the option of adding a cross-training activity in the mix. Find a low-or non-impact activity to engage in for 30-60 minutes at an easy to moderate effort.Examples include walking, cycling, swimming or hopping on the elliptical. This is also a good day to think about strength and flexibility. Consider incorporating yoga, Pilates or a barre class.
Off
One day a week should be taken off to rest. As your body recovers from the week’s activities, it rebuilds stronger, to be ready for the next challenges. One day a week is a must, but you should add in additional rest days as needed. Listen to your body so you know when you should push and when you should recover.
Beth KM
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