The 5K run called different names such as 5km, 5K road run or 5K road race. The difference between the road run and track run is that on the track (Athletics) used meter instead of km therefore 5000m (meter).
The 5K road run is the most desirable running distance for novices or infrequent runners when they sign up for an event such as charity run because it is easy to complete without endurance training.
How to train
WEEK 1
MONDAY RUN 1 MIN / WALK 1 MIN REPEAT 5-7 TIMES
TUESDAY 25-30 MIN WALK
WEDNESDAY OFF
THURSDAY RUN 3-4 MIN / WALK 2 MIN REPEAT 5-7 TIMES
FRIDAY 25-30 MIN WALK
SATURDAY OFF
SUNDAY RUN 4-5 MIN / WALK 2 MIN REPEAT 5-7 TIMES
WEEK 2
MONDAY RUN 5-6 MIN / WALK 2 MIN REPEAT 5-7 TIMES
TUESDAY OFF
WEDNESDAY RUN 6-7 MIN / WALK 2 MIN REPEAT 5-7 TIMES
THURSDAY WALK 30-35 MIN
FRIDAY OFF
SATURDAY RUN 7-8 MIN / WALK 2 MIN REPEAT 5-6 TIMES
SUNDAY WALK 30-35 MIN
WEEK 3
MONDAY OFF
TUESDAY RUN 8-10 MIN / WALK 1 MIN REPEAT 3-4 TIMES
WEDNESDAY WALK 35 -40 MIN
THURSDAY OFF
FRIDAY RUN 12-15 MIN / WALK 1 MIN REPEAT 2-3 TIMES
SATURDAY WALK 35 -40 MIN
SUNDAY OFF
WEEK 4
MONDAY RUN 20 MIN
TUESDAY OFF
WEDNESDAY RUN 20 MIN
THURSDAY OFF
FRIDAY RUN 20 MIN
SATURDAY WALK 35-40 MIN
SUNDAY OFF
WEEK 5
MONDAY RUN 20-25 MIN
TUESDAY WALK 35-40 MIN
WEDNESDAY OFF
THURSDAY RUN 25-30 MIN
FRIDAY WALK 35-40 MIN
SATURDAY OFF
SUNDAY RUN 25-30 MIN
WEEK 6
MONDAY RUN 25-30 MIN
TUESDAY WALK 35-40 MIN
WEDNESDAY OFF
THURSDAY RUN 30-35 MIN
FRIDAY WALK 35-40 MIN
SATURDAY OFF
SUNDAY RUN 25-30 MIN
This six weeks programme guides you through when you would like to start preparing for a 5K events or start a training regime. Make sure you give a couple of days full recovery before the day of the event.
Please note that this programme is for beginners.
