Training Plans 5k and 10K

Coming back from an injury after 4 weeks off or going from walking to a 5k

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total run time
1	Walk 15 min	20-30 min cross train or rest	Walk 15 min	20-30 min cross train or rest	Walk 15 min	Walk 15 min	Rest	1 hour
2	Walk 20 min	20-30 min cross train or rest	Walk 20 min	20-30 min cross train or rest	Walk 20 min	Walk 20 min	Rest	1.25 hours
3	Walk 10 min; run 2 min; walk 5 min run 2 min walk 5 min	20-30 min cross train or rest	Walk 10 min; run 2 min; walk 5 min run 2 min walk 5 min	20-30 min cross train or rest	Walk 10 min; run 2 min; walk 5 min run 2 min walk 5 min	Walk 10 min; run 2 min; walk 5 min run 2 min walk 5 min	Rest	1.5 hours
4	Walk 10 min; run 3 min; walk 3 min; run 3 min; walk 3 min; run 3 min; walk 5 min	20-30 min cross train or rest	Walk 10 min; run 3 min; walk 3 min; run 3 min; walk 3 min; run 3 min; walk 5 min	20-30 min cross train or rest	Walk 10 min; run 3 min; walk 3 min; run 3 min; walk 3 min; run 3 min; walk 5 min	Walk 10 min; run 3 min; walk 3 min; run 3 min; walk 3 min; run 3 min; walk 5 min	Rest	2 hours
5	Walk 7 min; run 3 min walk 3 min; run 4 min; walk 3 min; run 4 min; walk 6 min	20-30 min cross train or rest	Walk 7 min; run 3 min walk 3 min; run 4 min; walk 3 min; run 4 min; walk 6 min	20-30 min cross train or rest	Walk 7 min; run 3 min walk 3 min; run 4 min; walk 3 min; run 4 min; walk 6 min	Walk 7 min; run 3 min walk 3 min; run 4 min; walk 3 min; run 4 min; walk 6 min	Rest
6	Walk 5 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; Walk 3 min	20-30 min cross train or rest	Walk 5 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; Walk 3 min	20-30 min cross train or rest	Walk 5 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; Walk 3 min	Walk 5 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; Walk 3 min	Rest	2 hours
7	Walk 5 min; run 5 min; walk 2 min; run 5 min; walk 2 min; run 5 min; walk 5 min	20-30 min cross train or rest	Walk 5 min; run 5 min; walk 2 min; run 5 min; walk 2 min; run 5 min; walk 5 min	20-30 min cross train or rest	Walk 5 min; run 5 min; walk 2 min; run 5 min; walk 2 min; run 5 min; walk 5 min	Walk 5 min; run 5 min; walk 2 min; run 5 min; walk 2 min; run 5 min; walk 5 min	Rest	2 hours
8	Walk 5 min; run 6 min; walk 1 min; run 6 min; walk 1 min; run 6 min; walk 5 min	20-30 min cross train or rest	Walk 5 min; run 6 min; walk 1 min; run 6 min; walk 1 min; run 6 min; walk 5 min	20-30 min cross train or rest	Walk 5 min; run 6 min; walk 1 min; run 6 min; walk 1 min; run 6 min; walk 5 min	Walk 5 min; run 6 min; walk 1 min; run 6 min; walk 1 min; run 6 min; walk 5 min	Rest	2 hours
9	Walk 5 min; run 8 min walk 2 min; run 8 min; walk 7 min.	20-30 min cross train or rest	Walk 5 min; run 8 min walk 2 min; run 8 min; walk 7 min.	20-30 min cross train or rest	Walk 5 min; run 8 min walk 2 min; run 8 min; walk 7 min.	Walk 5 min; run 8 min walk 2 min; run 8 min; walk 7 min.	Rest	2 hours
10	Walk 5 min; run 10 min walk 2 min; run 10 min; walk 2 min run; 5 min; walk 5 min.	20-30 min cross train or rest	Walk 5 min; run 10 min walk 2 min; run 10 min; walk 2 min run; 5 min; walk 5 min.	20-30 min cross train or rest	Walk 5 min; run 10 min walk 2 min; run 10 min; walk 2 min run; 5 min; walk 5 min.	Walk 5 min; run 10 min walk 2 min; run 10 min; walk 2 min run; 5 min; walk 5 min.	Rest	2.5 hours
11	Walk 5 min; run 10 min; walk 1 min; run 10 min; walk 1 min; run 10 min; walk 5 min.	20-30 min cross train or rest	Walk 5 min; run 10 min; walk 1 min; run 10 min; walk 1 min; run 10 min; walk 5 min.	20-30 min cross train or rest	Walk 5 min; run 10 min; walk 1 min; run 10 min; walk 1 min; run 10 min; walk 5 min.	Walk 5 min; run 10 min; walk 1 min; run 10 min; walk 1 min; run 10 min; walk 5 min.	Rest	2.75 hours
12	Walk 5 min; run 15 min; walk 2 min; run 15 min; walk 5 min	20-30 min cross train or rest	Walk 5 min; run 15 min; walk 2 min; run 15 min; walk 5 min	20-30 min cross train or rest	Walk 5 min; run 15 min; walk 2 min; run 15 min; walk 5 min	Walk 5 min; run 15 min; walk 2 min; run 15 min; walk 5 min	Rest	2.75 hours
13	Walk 5 min; run 20 min; walk 2 min; run 10 min; walk 5 min	20-30 min cross train or rest	Walk 5 min; run 20 min; walk 2 min; run 10 min; walk 5 min	20-30 min cross train or rest	Walk 5 min; run 20 min; walk 2 min; run 10 min; walk 5 min	Walk 5 min; run 20 min; walk 2 min; run 10 min; walk 5 min	Rest	2.75 hours
14	Walk 5 min; run 25 min; walk 2 min; run 5 min; walk 5 min.	20-30 min cross train or rest	Walk 5 min; run 25 min; walk 2 min; run 5 min; walk 5 min.	20-30 min cross train or rest	Walk 5 min; run 25 min; walk 2 min; run 5 min; walk 5 min.	Walk 5 min; run 25 min; walk 2 min; run 5 min; walk 5 min.	Rest	2.75 hours
15	Walk 5 min; run 30 min; walk 5 min;	20-30 min cross train or rest	Walk 5 min; run 30 min; walk 5 min;	20-30 min cross train or rest	Walk 5 min; run 30 min; walk 5 min;	Walk 5 min; run 30 min; walk 5 min;	Rest	2.75 hours
16	Walk 5 min; run 15 min; walk 5 min	REST	Walk 5 min; run 15 min; walk 5 min.	Rest	Rest	5k race	Rest

5k training with a 15 mile weekly base

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total run miles
1	3 miles easy	20-30 min cross train or rest	1 mile warm up; 4×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	3 miles easy	4 miles easy	Rest	15 miles
2	3 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 1 mile cool down	20-30 min cross train or rest	3 miles easy	5 miles	Rest	16
3	3.5 miles easy	20-30 min cross train or rest	1 mile warm up; 3 miles @5k; 1 mile cool down	20-30 min cross train or rest	3.5 miles easy	6 miles	Rest	18 miles
4	3 miles easy	20-30 min cross train or rest	3 miles easy	20-30 min cross train or rest	3 miles easy	5 miles	Rest	14
5	4 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	7 miles	Rest	20
6	4 miles easy	20-30 min cross train or rest	1 mile warm up; 3 miles @5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	8 miles	Rest	21 miles
7	4 miles Easy	20-30 min cross train or rest	1 mile warm up; 4×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	4 miles easy	9 miles	Rest	22 miles
8	3 miles easy	20-30 min cross train or rest	3 miles easy	20-30 min cross train or rest	3 miles easy	6 miles	Rest	15 miles
9	4 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	10 miles	Rest	23 miles
10	4 miles easy	20-30 min cross train or rest	1 mile warm up; 3 miles @5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	11 miles	Rest	24 miles
11	4 miles easy	20-30 min cross train or rest	1 mile warm up; 4×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	4 miles easy	13 miles	Rest	25 miles
12	3 miles easy	20-30 min cross train or rest	3 miles easy	20-30 min cross train or rest	3 miles easy	7 miles	Rest	16 miles
13	4 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	13 miles	Rest	25 miles
14	3 miles easy	20-30 min cross train or rest	1 mile warm up; 2 mile @ race pace; 1 mile cool down	20-30 min cross train or rest	2 miles easy	4 miles	Rest	13
15	3 miles easy	2 miles easy	2 miles easy	Rest	Rest	5k race	Rest	10 miles

10k training program with 15 mile weekly base

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total run miles
1	3 miles easy	20-30 min cross train or rest	1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	3 miles easy	4 miles easy	Rest	16 miles
2	3 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800@ 5k; 1 mile cool down	20-30 min cross train or rest	3 miles easy	5 miles	Rest	17
3	3.5 miles easy	20-30 min cross train or rest	1 mile warm up; 4 miles @ close to 5k; 1 mile cool down	20-30 min cross train or rest	3.5 miles easy	6 miles	Rest	19 miles
4	3 miles easy	20-30 min cross train or rest	3 miles easy	20-30 min cross train or rest	3 miles easy	5 miles	Rest	14 miles
5	4 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800 @5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	7 miles	Rest	21 miles
6	4 miles easy	20-30 min cross train or rest	1 mile warm up; 4 miles @ close to 5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	8 miles	Rest	22 miles
7	4 miles Easy	20-30 min cross train or rest	1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	4 miles easy	9 miles	Rest	23 miles
8	3 miles easy	20-30 min cross train or rest	3 miles easy	20-30 min cross train or rest	3 miles easy	6 miles	Rest	15 miles
9	4 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800 @5k;1 mile cool down	20-30 min cross train or rest	4 miles easy	10 miles	Rest	24 miles
10	4 miles easy	20-30 min cross train or rest	1 mile warm up; 4 miles @ close to 5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	11 miles	Rest	25 miles
11	4 miles easy	20-30 min cross train or rest	1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	4 miles easy	13 miles	Rest	26 miles
12	3 miles easy	20-30 min cross train or rest	3 miles easy	20-30 min cross train or rest	3 miles easy	7 miles	Rest	16 miles
13	4 miles easy	20-30 min cross train or rest	1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800 @ 5k; 1 mile cool down	20-30 min cross train or rest	4 miles easy	13 miles	Rest	26 miles
14	4 miles easy	20-30 min cross train or rest	1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down	20-30 min cross train or rest	4 miles easy	14 miles	Rest	28 miles
15	3 miles easy	Rest	1 mile warm up; 3 mile race pace; 1 mile cool down;	Rest	3 miles easy	4 miles easy	Rest	10 miles
16	3 miles easy	2 miles easy	2 miles easy	Rest	Rest	10k race	Rest	13.2 miles

Race Leader August 18, 2014 / 5:46 pm

Nice straightforward plans to follow. Thank you for sharing

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