2012 5K "Novice" Training Schedule

Week #	Starting Date	Sun	Mon	Tues	Wed AREC	Thur	Fri	Sat.
1	7-08-12	16 mins run 1, walk 1, x8	off	XT	16 mins. run 1, walk 1, x8	XT	16 mins run 1, walk 1 x8	off
2	7-15-12	20 mins run 2, walk 2, x5	off	XT	16 mins run 1, walk 1, x8	XT	16 mins run 1, walk 1, x8	off
3	7-22-12	24 mins run 3, walk 1, x6	off	XT	20 mins run 2, walk 2, x5	XT	20 mins run 2, walk 2, x5	off
4	7-29-12	28 mins run 5, walk 2, x4	off	XT	20 mins run 3, walk 2, x4	XT	20 mins run 3, walk 2, x4	off
5	8-05-12	36 mins run 7, walk 2, x4	off	XT	24 mins run 4, walk 2, x4	XT	20 mins run 3, walk 2, x4	off
6	8-12-12	39 mins run 10, walk 3, x3	off	XT	32 mins run 6, walk 2, x4	XT	24 mins run 4, walk 2, x4	off
7	8-19-12	45 mins run 13, walk 2, x3	off	XT	32 mins run 6, walk 2, x4	XT	24 mins run 4, walk 2, x4	off
8	8-26-12	51 mins run 15, walk 2, x3	off	XT	32 mins run 6, walk 2, x4	XT	32 mins run 7, walk 1, x4	off
9	9-02-12	2.5 miles	off	XT	2 miles	XT	2 miles	off
10	9-09-12	3 miles	off	XT	2.5 miles	XT	2 miles	off
11	9-16-12	3.5 miles	off	XT	3 miles	XT	2.5 miles	off
12	9-23-12	4 miles	off	XT	3.5 miles	XT	3 miles	off
13	09-30-12	3 miles	off	XT	3 miles	XT	1-2 miles	off
14	10-07-12	5K!	Ex: 20 mins - run 2, walk 2 x5 = 20 mins. total exercise, running 2 minutes, then walking 2 mins and alternating 5 times

The goal of this program is to go from beginner to 5K without having to walk, and may be modified to various fitness levels and weekly schedules.
Daily runs should be performed at 75-80% effort (not too hard, not too easy - able to carry on a conversation)
XT = Cross-Training - swimming, biking, etc. (i.e. elevated heart rate, non-impact)

This page created on March 31, 2010 and updated to 2012 on March 30, 2012 by ED Rahl.