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5K Your Way Running Training Program

Are you ready to go from walk/jog intervals to running a 5K? This program is perfect for casual runners who can already walk/jog for 30 minutes and are ready to kick things up a notch! Follow this plan to run a 5K in just 5 weeks!

Program Quick Links:

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Week	Day 1	Day 2	Day 3
1	Walk for 1 minute, then jog for 3 minutes. Repeat 7 more times. (Total workout time: 32 minutes)	Walk for 1 minute, then jog for 3 minutes. Repeat 7 more times. (Total workout time: 32 minutes)	Walk for 1 minute, then jog for 3 minutes. Repeat 8 more times. (Total workout time: 36 minutes)
2	Walk for 1 minute, then jog for 4 minutes. Repeat 6 more times. (Total workout time: 35 minutes)	Walk for 1 minute, then jog for 4 minutes. Repeat 6 more times. (Total workout time: 35 minutes)	Walk for 1 minute, then jog for 4 minutes. Repeat 7 more times. (Total workout time: 40 minutes)
3	Walk for 1 minute, then jog for 4 minutes. Repeat 7 more times. (Total workout time: 40 minutes)	Walk for 1 minute, then jog for 4 minutes. Repeat 7 more times. (Total workout time: 40 minutes)	Walk for 1 minute, then jog for 4 minutes. Repeat 7 more times. (Total workout time: 40 minutes)
4	Jog for 35 minutes.	Jog for 35 minutes.	Jog for 40 minutes.
5	Jog for 30 minutes.	Jog for 30 minutes.	RACE DAY! Jog for 3.1 miles.

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Notes on program:

Follow these training workouts any three days of the week, ideally with a rest day or cross-training day between each workout.
Plan at least 1 rest day from exercise and up to 3 cross-training workouts each week.