5K Walking and Running Plan

I have had several people ask me about my 5K run yesterday. It was great for me to do and I did it by myself at the gym. It doesn't take an "official" event for you to run a 5K even though it is a ton of fun! I am including a sample walking and running plan that you can use for the next 6 weeks if it is something that interests you. There are several that I have come across just by searching through Google.

I also would LOVE to have some of you join me on May 28 for the Lexington County Sheriff's Department Jail Break 5K. You can sign up on the Strictly Running website. I have heard this is a easy course to run because most of it is flat and I have heard it is a lot of fun! Let me know if you want to come join Shawn and I! :)

Run Your Way to a 5K
WEEK ONE

Mon Rest
Tue Run 1 min, walk 1 min. Do 10 times
Wed Rest
Thu Run 2 mins, walk 4 mins. Do 5 times
Fri Rest
Sat Rest
Sun Run 2 mins, walk 4 mins. Do 5 times


WEEK TWO

Mon Rest
Tue Run 3 mins, walk 3 mins. Do 4 times
Wed Rest
Thu Run 3 mins, walk 3 mins. Do 4 times
Fri Rest
Sat Rest
Sun Run 5 mins, walk 3 mins. Do 3 times

WEEK THREE

Mon Rest
Tue Run 7 mins, walk 2 mins. Do 3 times
Wed Rest
Thu Run 8 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times

WEEK FOUR

Mon Rest
Tue Run 8 mins, walk 2 mins. Do 3 times
Wed Rest
Thu Run 10 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times

WEEK FIVE

Mon Rest
Tue Run 9 mins, walk 1 min. Do 3 times
Wed Rest
Thu Run 12 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times

WEEK SIX

Mon Rest
Tue Run 15 mins, walk 1 min. Do twice
Wed Rest
Thu Run 8 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
Sun 5K Race!