5km Plan

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10 min warm-up 5 min warm-up 5 min warm-up

5x 1 min LIGHT run 4x 2 min LIGHT run 4x 3 min LIGHT run

OFF OFF OFF OFF
with 2 min walk with 4 min walk with 6 min walk

5 min cooldown 5 min cooldown

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10 min warm-up 10 min warm-up 10 min warm-up

4x 3 min LIGHT run 3x 4 min LIGHT run 3x 5 min LIGHT run

OFF OFF OFF OFF
with 3 min walk with 4 min walk with 5 min walk

5 min cooldown 5 min cooldown

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 5km Plan
10 min warm-up
15 min warm-up 15 min warm-up
5x 4 min
4x 5 min LIGHT run 3x 6 min LIGHT run
OFF MODERATE run OFF OFF OFF
with 2:30 min walk with 3 min walk
with 2 min walk
10 min cooldown 10 min cooldown
10 min cooldown

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10 min warm-up 5 min warm-up
10 min warm-up
5x 1 min STRONG 4x 2 min STRONG
OFF OFF OFF 15 min LIGHT run OFF
run with 2 min walk run with 4 min walk
5 min cooldown
5 min cooldown 5 min cooldown

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 5km Plan

10 min warm-up 10 min warm-up

3x 4 min LIGHT run 4x 1 min 10 min warm-up

with 3 min walk MODERATE run
with 1 min walk 3x 6 min LIGHT run
OFF OFF OFF OFF
3x 2 min with 1:30 min walk
MODERATE run 4x 30 sec STRONG
with 2 min walk run with 30 sec walk

5 min cooldown 5 min cooldown

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 5km Plan

10 min warm-up

10 min warm-up 3x 3 min 10 min warm-up

MODERATE run
4x 5 min LIGHT run with 1 min walk 4x 8 min LIGHT run
OFF OFF OFF OFF
with 2:30 min walk with 2 min walk
3x 1 min STRONG
5 min cooldown run with 1 min walk

5 min cooldown

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

10 min warm-up
10 min warm-up
1x 6 min LIGHT run
with 3 min walk 5 min warm-up
3x 3 min
MODERATE run
2x 4 min 4x 10 min LIGHT
with 1 min walk
OFF MODERATE run OFF OFF run with 2:30 min OFF
with 2 min walk walk
3x 1 min STRONG
run with 1 min walk
3x 2 min STRONG
run with 1 min walk
5 min cooldown
5 min cooldown
 5km Plan

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

10 min warm-up
10 min warm-up
10 min warm-up
5x 3 min
4x 2 min STRONG
OFF MODERATE run OFF OFF OFF
run with 2 min walk 5 km
with 2 min walk
10 min cooldown
10 min cooldown