training plans

Training for your first 5-K

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest or run/walk	1.5 m run	Rest or run/walk	1.5 m run	Rest	1.5 m run	30- 60 min walk
2	Rest or run/walk	1.75 m run	Rest or run/walk	1.5 m run	Rest	1.75 m run	35-60 min walk
3	Rest or run/walk	2 mi run	Rest or run/walk	1.5 m run	Rest	2 MI run	40-60 min walk
4	Rest or run/walk	2.25 m run	Rest or run/walk	1.5 m run	Rest	2.25 m run	45-60 min walk
5	Rest or run/walk	2.5 m run	Rest or run/walk	2 m run	Rest	2.5 m run	50-60 min walk
6	Rest or run/walk	2.75 m run	Rest or run/walk	2 m run	Rest	2.75 m run	55-60 min walk
7	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	3 m run	60 min walk
8	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	Rest	5-K Race

Training for your first 10-K

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Stretch & strength	2.5 m run	30 min cross	2 m run + strength	Rest	40 min cross	3 m run
2	Stretch & strength	2.5 m run	30 min cross	2 m run + strength	Rest	40 min cross	3.5 m run
3	Stretch & strength	2.5 m run	35 min cross	2 m run + strength	Rest	50 min cross	4 m run
4	Stretch & strength	3 m run	35 min cross	2 m run + strength	Rest	50 min cross	4 m run
5	Stretch & strength	3 m run	40 min cross	2 m run + strength	Rest	60 min cross	4.5 m run
6	Stretch & strength	3 m run	40 min cross	2 m run + strength	Rest	60 min cross	5 m run
7	Stretch & strength	3 m run	45 min cross	2 m run + strength	Rest	60 min cross	5.5 m run
8	Stretch & strength	3 m run	30 min cross	2 m run + strength	Rest	Rest	10-K Race

Training for your first Half

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

1

Stretch &

Strengthen

3 m run

2 m run or cross

3 m run +

strength

Rest

30 min

cross

4 m run

2

Stretch &

Strengthen

3 m run

2 m run or cross

3 m run +

strength

Rest

30 min

cross

4 m run

3

Stretch &

Strengthen

3.5 m run

2 m run or cross

3.5 m run +

strength

Rest

40 min

cross

5 m run

4

Stretch &

Strengthen

3.5 m run

2 m run or cross

3.5 m run +

strength

Rest

40 min

cross

5 m run

5

Stretch &

Strengthen

4 m run

2 m run or cross

4 m run +

strength

Rest

40 min

cross

6 m run

6

Stretch &

Strengthen

4 m run

2 m run or cross

4 m run +

strength

Rest or easy run

Rest

5-K Race

7

Stretch &

Strengthen

4.5 m run

3 m run or cross

4.5 m run +

strength

Rest

50 min

cross

7 m run

8

Stretch &

Strengthen

4.5 m run

3 m run or cross

4.5 m run +

strength

Rest

50 min

cross

8 m run

9

Stretch &

Strengthen

5 m run

3 m run or cross

5 m run +

strength

Rest or easy run

Rest

10-K Race

10

Stretch &

Strengthen

5 m run

3 m run or cross

5 m run +

strength

Rest

60 min cross

9 m run

11

Stretch &

Strengthen

5 m run

3 m run or cross

5 m run +

strength

Rest

60 min cross

10 m run

12

Stretch &

Strengthen

4 m run

3 m run or cross

2 m run

Rest

Rest

Half Marathon