Tips To Achieve Your 5K Goals

With a little training, you can achieve your goals to complete a 5k! Adopting a run/walk interval program that progressively increases run time and decreases walk time, will help you reach your goal. Check out our 10-week couch to 5k training calendar. Adjust as needed, but remember to leave rest days for recovery.

WEEK

RUN/WALK INTERVAL

SETS

Week 1:

Complete on days 1,2 &3

1 minute jog

Repeat 7x (21 mins)

2 min walk

Week 2:

Complete on days 1,2 &3

90 sec jog

Repeat 6x (21 mins)

2 min walk

Week 3:

Complete on days 1,2 &3

2 min jog

Repeat 5x (20 mins)

2 min run

Week 4:

Complete on days 1,2 &3

2 min jog

Repeat 6x (21 mins)

90 sec walk

Week 5:

Complete on days 1,2 &3

4 min jog

Repeat 4x (22 mins)

90 sec walk

Week 6:

Complete on days 1,2 &3

5 min jog

Repeat 4x (24 mins)

1 min walk

Week 7:

Complete on days 1,2 &3

8 min jog

(23 mins)

1 min walk

5 min job

1 min walk

8 min job

Week 8:

Complete on days 1,2 &3

10 min jog

Repeat 2x (22 mins)

1 min walk

Week 9:

Day 1: 22 min jog (aim to complete without walking)

Day 2: 25 min jog (aim to complete without walking)

Day 3: 28 min jog (aim to complete without walking)

Week 10:

Day 1: 3.1 mile steady jog (aim to complete without walking)

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