Reach 5km in five weeks with our expert-designed training programme. Each week will consist of four running sessions and three rest days, except in weeks one and two.
by Dr Ross Tucker
WEEK ONE
Day one: 3 min walk, 1 min run, repeated 5 times
Day two: 3 min walk, 1 min run, repeated 6 times
Day three: 3 min walk, 2 min run, repeated 6 times
Day four: Rest
WEEK TWO
Day one: 2 min walk, 2 min run, repeated 8 times
Day two: 2 min walk, 5 min run, repeated 3 times
Day three: 1 min walk, 3 min run, repeated 6 times
Day four: Rest
WEEK THREE
Day one: 1 min walk, 4 min run, repeated 6 times
Day two: 3 min walk, 10 min run, repeated twice
Day three: 1 min walk, 5 min run, repeated 5 times
Day four: 3 min walk, 10 min run, repeated twice
WEEK FOUR
Day one: 1 min walk, 8 min run, repeated three times
Day two: 2 min walk, 10 min run repeated three times
Day three: 1 min walk, 10 min run, repeated three times
Day four: 20 min run, 3 min walk, 8 min run
WEEK FIVE
Day one: 15 min run, 2 min walk, 15 min run
Day two: 1 min walk, 10 min run, repeated three times
Day three: 20 min run
Day four: 30 min run (5km)
My daughter and I did this. It is so do-able and I feel so good! This has been a turning point in my life – mentally, spiritually and physically. Thank you Shape!
I think this is great.
Thank you for this plan i am going to start this journey on Monday and stick to it… i hope i get fit to run the 5k and i hope it helps with weight loss i need it desperately.xx
I run on a treadmill at the moment and the maximum time limit is 20 minutes so the machien counts down from 20…know any ways to get around that so I can follow this 5km plan without stopping and starting? Any tips?
I will be starting this programme today, 24 January 2011. It looks do-able. I am committing to it. Will see how it goes.
Day 1, week3 and still going strong. . .
i started this challenge on monday i cant wait to run 5km. will give feedback.
week one went so well. made it to day 1 of week 2. started a new job and have yet to do day 2 of week 2. do i have to start from scratch now?
As a morbidly obese person I found out the hard way, running (jogging) for 1 minute after every 3 minutes, is pretty hard work. To those who are like me, I suggest you walk for a good two weeks to up your strength, before tackling this. Believe me, there’s no joy in wanting to run before you can walk! But I will run my 10km in October!
Fabulous program! Just completed it today and I feel great. Thanks Shape! On to the 10km challenge…