Training plans for 5k, 10k, Half & Full
5k
Week-by-Week Plan
Week 1
- Day 1: Run 10 minutes, walk 1 minute, repeat 2 times
- Day 2: Rest or cross-train
- Day 3: Run 12 minutes, walk 1 minute, repeat 2 times
- Day 4: Rest
- Day 5: Run 13 minutes, walk 1 minute, repeat 2 times
- Day 6: Rest or cross-train
- Day 7: Rest
Week 2
- Day 1: Run 15 minutes, walk 1 minute, repeat 2 times
- Day 2: Rest or cross-train
- Day 3: Run 17 minutes, walk 1 minute, run 7 min
- Day 4: Rest
- Day 5: Run 19 minutes, walk 1 minute, run 7 min
- Day 6: Rest or cross-train
- Day 7: Rest
Week 3
- Day 1: Run 20 minutes, walk 1 minute, run 6 minutes
- Day 2: Rest or cross-train
- Day 3: Run 24 minutes
- Day 4: Rest
- Day 5: Run 26 minutes
- Day 6: Rest or cross-train
- Day 7: Rest
Week 4
- Day 1: Run 28 minutes
- Day 2: Rest or cross-train
- Day 3: Run 30 minutes
- Day 4: Rest
- Day 5: Run 20 minutes
- Day 6: Rest
- Day 7: Race! Run 3.1 miles
10k
Week-by-Week Plan
Week 1
- Day 1: Rest
- Day 2: 1.5 Mile Run
- Day 3: CT or Rest
- Day 4: 1.5 Mile Run
- Day 5: Rest
- Day 6: 2 Mile Run
- Day 7: 25 to 30 Minutes Run or CT
Week 2
- Day 1: Rest
- Day 2: 2 Mile Run
- Day 3: CT or Rest
- Day 4: 2 Mile Run
- Day 5: Rest
- Day 6: 2.5 Mile Run
- Day 7: 25 to 30 Minutes Run or CT
Week 3
- Day 1: Rest
- Day 2: 2.5 Mile Run
- Day 3: CT or Rest
- Day 4: 2 Mile Run
- Day 5: Rest
- Day 6: 3.5 Mile Run
- Day 7: 30 to 35 Minutes Run or CT
Week 4
- Day 1: Rest
- Day 2: 2.5 Mile Run
- Day 3: CT or Rest
- Day 4: 2 Mile Run
- Day 5: Rest
- Day 6: 3.5 Mile Run
- Day 7: 35 Minutes Run or CT
Week 5
- Day 1: Rest
- Day 2: 3 Mile Run
- Day 3: CT or Rest
- Day 4: 2.5 Mile Run
- Day 5: Rest
- Day 6: 4 Mile Run
- Day 7: 35 to 40 Minutes Run or CT
Week 6
- Day 1: Rest
- Day 2: 3 Mile Run
- Day 3: CT
- Day 4: 2.5 Mile Run
- Day 5: Rest
- Day 6: 4.5 Mile Run
- Day 7: 35 to 40 Minutes Run or CT
Week 7
- Day 1: Rest
- Day 2: 3.5 Mile Run
- Day 3: CT
- Day 4: 3 Mile Run
- Day 5: Rest
- Day 6: 5 Mile Run
- Day 7: 40 Minutes Run or CT
Week 8
- Day 1: Rest
- Day 2: 3 Mile Run
- Day 3: CT or Rest
- Day 4: 2 Mile Run
- Day 5: Rest
- Day 6: 2 Mile Run
- Day 7: 10K Race
Half Marathon
Full Marathon