5K Training
DISCLAIMER
40 Day Training Guide for 5K:
From beginner to completing 5K
- Record how many miles you did
each day on the blank space.
- Record your time when completing
the run each day
- If your goal is to just complete a 5K race,
then focus on finishing 5k.
Days 36 to 40 allows
you to finish a 5K for 5 days.
- If part of your goal is to have a personal record(PR)
which you are expecting a specific
time to complete the 5K,
then plan your time and miles.
For example:
Break down your PR time
by smaller tasks in completing
a 5K in 38 min
Goal to Complete a 5K in 38 min:
Walk 1 mile => complete in 13 min
run half a mile => complete in 7 min
Walk 1.5 miles => complete in 15 min
Walk/Run .2 miles => complete in 3 min
Total Completed 3.107 miles (5K) in 38 mi
40 DAY TRAINING
___Day 1: Walk 10 min
run 1 min
walk 10 minutes
___Day 2: Walk 10 min
run 1 min
walk 10 min
run 2 min
___Day 3: 1 hour of cardio (Freestyle walk/run)
___Day 4: Walk 10 min
run 1 min
walk 4 min
run 2 min
___Day 5: Walk 10 min
run 1
walk 4 min
run 2 min
walk 5 min
___Day 6: Walk 10 min
run 1
walk 5 min
run 2 min
walk 3 min
___Day 7: REST
___Day 8: Walk 10 min
run 1
walk 5 min
run 2 min
walk 4 min
___Day 9: Walk 10 min
run 1
walk 5 min
run 2 min
walk 4 min
run 3 min
___Day 10: 1 hour of cardio (Freestyle walk/run)
___Day 11: Walk 10 min
run 1
walk 5 min
run 2 min
walk 4 min
run 3 min
walk 5 min
___Day 12: Walk 10 min
run 1
walk 5 min
run 2 min
walk 4 min
run 3 min
walk 5 min
run 4 min
___Day 13: Walk 10 min
run 1
walk 5 min
run 2 min
walk 4 min
run 3 min
walk 5 min
run 4 min
walk 5 min
___Day 14: REST
___Day 15: Walk 10 min
run 1
walk 5 min
run 2 min
walk 4 min
run 3 min
walk 5 min
run 4 min
walk 5 min
run 1 min
___Day 16: Walk 10 min
run 2
walk 5 min
run 3 min
walk 4 min
run 4 min
walk 5 min
run 5 min
walk 3 min
___Day 17: 1 hour of cardio (Freestyle walk/run)
training for longer distance
for endurance
___Day 18: Walk 10 min
run 2
walk 5 min
run 3 min
walk 4 min
run 4 min
walk 5 min
run 5 min
walk 4 min
___Day 19: Walk 10 min
run 2
walk 5 min
run 3 min
walk 4 min
run 4 min
walk 5 min
run 5 min
walk 5 min
___Day 20: Walk 10 min; run 3 min;
run 3
walk 5 min
run 4 min
walk 4 min
run 5 min
walk 5 min
run 6 min
walk 5 min
___Day 21: REST
___Day 22: Walk 10 min
run 3
walk 5 min
run 4 min
walk 4 min
run 5 min
walk 5 min
run 7 min
walk 5 min
___Day 23: Walk 10 min
run 4
walk 5 min
run 5 min
walk 4 min
run 6 min
walk 5 min
run 7 min
walk 5 min
___Day 24: 1 hour of cardio
run 2 min
walk 10 min
run 2 min
walk 10 min
run 2 min
walk 10 min
run 2 min
walk 10 min
run 2 min
walk 10 min
___Day 25: Walk 10 min
run 1
walk 5 min
run 2 min
walk 4 min
run 3 min
walk 5 min
run 4 min
walk 5 min
___Day 26: Walk 10 min
run 2 min
walk 5 min
run 3 min
walk 4 min
run 4 min
walk 5 min
run 5 min
walk 5 min
run 6 min
___Day 27: Walk run 4 min
run 2 min
walk 5 min
run 3 min
walk 4 min
run 4 min
walk 5 min
run 5 min
walk 5 min
run 6 min
walk 3 min
___Day 28: REST
___Day 29: Walk 5 min
run 1 min
walk 5 min
run 2 min
walk 4 min
run 3 min
walk 5 min
run 4 min
walk 5 min
run 5 min
walk 3 min
___Day 30: Walk 5 min
run 2 min
walk 5 min
run 3 min
walk 4 min
run 4 min
walk 5 min
run 5 min
walk 5 min
run 6 min
walk 3 min
run 7 min
___Day 31: 1 hour of cardio
run 2 min
walk 10 min
run 2 min
walk 10 min
run 2 min
walk 10 min
run 2,min
walk 10 min
run 2 min
walk 10 min
___Day 32: Walk 5 min
run 2 min
walk 5 min
run 3 min
walk 4 min
run 4 min
walk 5 min
run 5 min
walk 5 min
run 6 min
walk 3 min
run 7 min
___Day 33: Walk 5 min
run 2 min
walk 2 min
run 3 min
walk 3 min
run 4 min
walk 4 min
run 5 min
walk 5 min
run 6 min
walk 6 min
run 7 min
walk 7 min
___Day 34: Walk 5 min
run 1 min
walk 1 min
run 5 min
walk 2 min
run 6 min
walk 3 min
run 7 min
walk 4 min
run 8 min
walk 5 min
___Day 35: REST
___Day 36: Complete a 5K.
Walk 1 min
run 2 min
Walk 1 mile
run 3 min
Walk/Run to Finish
up to 3.107 miles (5K)
___Day 37: Complete a 5K
Walk 1 mile
run 3 min
Walk 1.25 miles;
run 4 min
Walk/Run to Finish up
to 3.107 miles (5K)
___Day 38: Complete a 5K.
Walk 1 mile
run 4 min
Walk 1.5 miles
run 5 min;
Walk/Run to Finish
up to 3.107 miles (5K)
___Day 39: Complete a 5K.
Walk 1 mile
run half a mile
Walk 1.5 miles;
Run .2 miles
Yes !!! You Finish 3.107 miles (5K)
___Day 40: Complete a 5K-
Walk/Run 3.107 miles (5K)
CONGRATULATIONS YOU DID IT !!!
Always REST your legs
and not run the day before
your 5K race day.
Eat healthy balanced nutritious meal.
The day before the race,
load up on good complex carbs
like oatmeal, bananas, protein shake,
and energy bars.