5K Fun Run/Walk Training Plan

Morgan 5K Fun Run/Walk

Untitled Document

4th Annual
Morgan 5K Fun Run/Walk
Saturday, May 3rd, 2014 @ 9:00am
University Student Center

Couch to 5K Training Schedule
5K Training Schedule: March 24th-May 3rd, 2014

WEEK ONE: March 24th-March 30th

Monday

March 24th

Rest

Tuesday

March 25th

Run 1 min, walk 1 min. Do this 10 times.

Wednesday

March 26th

Rest

Thursday

March 27th

Run 2 mins, walk 4 mins. Do this 5 times.

Friday

March 28th

Rest

Saturday

March 29th

Run 2 mins, walk 4 mins. Do this 5 times.

Sunday

March 30th

Rest

WEEK TWO: March 31st-April 6th

Monday

March 31st

Rest

Tuesday

April 1st

Run 3 mins, walk 3 mins. Do this 4 times.

Wednesday

April 2nd

Rest

Thursday

April 3rd

Run 3 mins, walk 3 mins. Do this 4 times.

Friday

April 4th

Rest

Saturday

April 5th

Run 5 mins, walk 3 mins. Do this 3 times.

Sunday

April 6th

Rest

WEEK THREE: April 7th-April 13th

Monday

April 7th

Rest

Tuesday

April 8th

Run 7 mins, walk 2 mins. Do this 3 times.

Wednesday

April 9th

Rest

Thursday

April 10th

Run 8 mins, walk 2 mins. Do this 3 times.

Friday

April 11th

Rest

Saturday

April 12th

Run 8 mins, walk 2 mins. Do this 3 times.

Sunday

April 13th

Rest

WEEK FOUR: April 14th-April 20th

Monday

April 14th

Rest

Tuesday

April 15th

Run 8 mins, walk 2 mins. Do this 3 times.

Wednesday

April 16th

Rest

Thursday

April 17th

Run 10 mins, walk 2 mins. Do this 2 times and then run for 5 mins.

Friday

April 18th

Rest

Saturday

April 19th

Run 8 mins. Walk 2 mins. Do this 3 times.

Sunday

April 20th

Rest

WEEK FIVE: April 21st-April 27th

Monday

April 21st

Rest

Tuesday

April 22nd

Run 9 mins, walk 1 min. Do this 3 times.

Wednesday

April 23rd

Rest

Thursday

April 24th

Run 12 mins, walk 2 mins. Do this 2 times and then run for 5 mins.

Friday

April 25th

Rest

Saturday

April 26th

Run 8 mins. Walk 2 mins. Do this 3 times.

Sunday

April 27th

Rest

WEEK SIX: April 28th-May 3rd

Monday

April 28th

Rest

Tuesday

April 29th

Run 15 mins, walk 1 min. Do this 2 times.

Wednesday

April 30th

Rest

Thursday

May 1st

Run 8 mins, walk 2 mins. Do this 3 times.

Friday

May 2nd

Rest

Saturday

May 3rd

Morgan 5K Fun Run/Walk: Race Day! :)

Sunday

May 4th

Rest & enjoy your accomplishment!


On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted before taking some one-minute walk breaks.