This twelve-week program is designed to train you to run/walk a 5K race or the 5K distance (3.1 miles of awesome!).
All of your runs will incorporate specific run and walk intervals, and you’ll gradually increase the distance covered until you reach your longest run of 3.5 miles. (Yes, we like you to go a little farther in training than you will on race day, so you’re super confident when you hit the starting line!)
In week one, you’ll start with run/walk intervals of 1 minute running/3 minutes walking; by the time race day comes, you’ll be running for 5 minutes and walking for 1! (Sweet progress!)
The 5K is the most welcoming and accessible training cycle and race; the training program and race distance is perfect for those running for the first time or returning after some time off. As you train for your 5K, you will improve your cardiovascular fitness and overall strength with cross-training and other workouts that include hills (promise, they’re more fun than they sound!) and speedier sessions.
PREREQS: Prior to starting this 12-week plan, you should be able complete a brisk walk or a run/walk combo for a continuous 15-20 minutes. In an ideal world, you’ve also been working out for 20 minutes a couple times a week for at least a month. But we know ideal doesn’t often happen, so if you don’t meet the exact qualifications, no biggie. You’ll still easily find your groove on this program.
What’s more, this program is perfect for those of you who’ve never run before, are coming back to running from an injury, having a baby or other running hiatus. If you have been injured, please stay on top of any prescribed physical therapy, foam rolling and other rehab techniques so you can stay injury free.
BIGGEST WEEK OF TRAINING: 12 miles + 30–60 minutes of strength/cross training.
LONGEST LONG RUN/WALK DISTANCE: 3.5 miles
CROSS TRAINING + STRENGTH TRAINING INCLUDED? One weekly workout is your choice: cross training or a rest day. Plus, there are two weekly strength circuits that you can easily follow. Two routines include resistance bands.
WEEKLY OVERVIEW: Four run/walks; one straight-up walk; one cross-training session or rest day; two strength circuits; one rest day.
FIRST AND PEAK WEEKS: (explained fully in the program)