Think it’s impossible to complete a 10k five months from now? Think again! With this detailed program you will be able to run a 10k in 20 weeks, no matter what your fitness is like currently. How to Run a 5k in 15 Weeks
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | 15:00 of 2:00 run 3:00 walk | 15:00 walk | 15:00 of 2:00 run 3:00 walk | 10:00 Cross Train | Stretching | 5:00 Walk 6:00 Run 5:00 Walk | Off |
| 2 | 20:00 of 2:00 run 3:00 walk | 15:00 walk | 20:00 of 2:00 run 3:00 walk | 10:00 Cross Train | Stretching | 5:00 Walk 8:00 Run 5:00 Walk | Off |
| 3 | 20:00 of 2:30 run 2:30 walk | 20:00 walk | 20:00 of 2:30 run 2:30 walk | 10:00 Cross Train | Stretching | 5:00 Walk 10:00 Run 5:00 Walk | Off |
| 4 | 20:00 of 3:00 run 2:00 walk | 20:00 walk | 20:00 of 3:00 run 2:00 walk | 15:00 Cross Train | Stretching | 5:00 Walk 12:00 Run 5:00 Walk | Off |
| 5 | 25:00 of 3:00 run 2:00 walk | 25:00 walk | 25:00 of 3:00 run 2:00 walk | 15:00 Cross Train | Stretching | 5:00 Walk 14:00 Run 5:00 Walk | Off |
| 6 | 25:00 of 3:30 run 1:30 walk | 25:00 walk | 25:00 of 3:30 run 1:30 walk | 15:00 Cross Train | Stretching | 5:00 Walk 16:00 Run 5:00 Walk | Off |
| 7 | 30:00 of 3:30 run 1:30 walk | 30:00 walk | 30:00 of 3:30 run 1:30 walk | 20:00 Cross Train | Stretching | 5:00 Walk 18:00 Run 5:00 Walk | Off |
| 8 | 30:00 of 4:00 run 1:00 walk | 30:00 walk | 30:00 of 4:00 run 1:00 walk | 20:00 Cross Train | Stretching | 5:00 Walk 20:00 Run 5:00 Walk | Off |
| 9 | 35:00 of 4:00 run 1:00 walk | 35:00 walk | 35:00 of 4:00 run 1:00 walk | 20:00 Cross Train | Stretching | 5:00 Walk 22:00 Run 5:00 Walk | Off |
| 10 | 40:00 of 4:30 run :30 walk | 11:00 run | 40:00 of 4:30 run :30 walk | 25:00 Cross Train | Stretching | 5:00 Walk 24:00 Run 5:00 Walk | Off |
| 11 | 45:00 of 4:30 run :30 walk | 12:00 run | 45:00 of 4:30 run :30 walk | 25:00 Cross Train | Stretching | 5:00 Walk 26:00 Run 5:00 Walk | Off |
| 12 | 45:00 of 5:00 run :15 walk | 13:00 run | 45:00 of 5:00 run :15 walk | 25:00 Cross Train | Stretching | 5:00 Walk 28:00 Run 5:00 Walk | Off |
| 13 | 10:00 run 5:00 walk 10:00 run | 14:00 run | 10:00 run 5:00 walk 10:00 walk | 30:00 Cross Train | Stretching | 5:00 Walk 30:00 Run 5:00 Walk | Off |
| 14 | 12:00 run 5:00 walk 12:00 run | 15:00 run | 12:00 run 5:00 walk 12:00 run | 30:00 Cross Train | Stretching | 5:00 Walk 32:00 Run 5:00 Walk | Off |
| 15 | 15:00 run 4:00 walk 15:00 run | 16:00 run | 15:00 run 4:00 walk 15:00 run | 30:00 Cross Train | Stretching | 5:00 Walk 34:00 Run 5:00 Walk | Off |
| 16 | 17:00 run 3:00 walk 17:00 run | 17:00 run | 17:00 run 3:00 walk 17:00 run | 35:00 Cross Train | Stretching | 5:00 Walk 36:00 Run 5:00 Walk | Off |
| 17 | 20:00 run 2:00 walk 20:00 run | 18:00 run | 20:00 run 2:00 walk 20:00 run | 35:00 Cross Train | Stretching | 5:00 Walk 38:00 Run 5:00 Walk | Off |
| 18 | 22:00 run 1:00 walk 22:00 run | 19:00 run | 22:00 run 1:00 walk 22:00 run | 35:00 Cross Train | Stretching | 5:00 Walk 40:00 Run 5:00 Walk | Off |
| 19 | 30:00 run | 20:00 run | 30:00 run | 40:00 Cross Train | Stretching | 5:00 Walk 45:00 Run 5:00 Walk | Off |
| 20 | 20:00 run | 10:00 run | 15:00 run | Off | Stretching | 10k Run | Off |
In addition to all of our running inspired articles we also have an excellent eBook (PDF) format for download available. Here is the link to our running eBook that is chock full of helpful running information for beginners. Enjoy!
Training
With this gentle program you will slowly build the endurance required to
complete 10k without walking. Mondays
and Wednesdays will be run-walk-run days throughout the 20 week program which
will slowly increase the amount of time spent running and decrease the amount
of time spent walking. In the beginning
you will walk more than you run, but over time you will handle the longer running
portions with ease.
Tuesday will start as a walking day and will eventually turn into short runs to reflect the additional endurance that is required for a 10k. This day is intended to be easy, so make sure to keep it light.
Saturday will serve as your long run. Over the course of the twenty weeks you will gradually increase the amount of time you are able to spend running. Do not worry if you do not complete a long run that covers the amount of time you will spend running in your 10k. For each run it is important to run at a pace that is comfortable. Sundays should be taken completely off, and Thursdays and Fridays will be discussed below.
Cross Training
Cross training on Thursday is a way to increase your fitness and aerobic endurance
without placing additional strain on your legs.
Appropriate cross training activities for runners include cycling,
walking, using an elliptical machine, and swimming. Your cross training effort should be
equivalent to an easy running day.
Stretching
Running leads to muscle constrictions, so it is important to stretch. When starting a new running program it can be
difficult to find the time to engage in this important activity, so Fridays
should be devoted to stretching. A great
stretching routine for runners can be found here.
Nutrition
When you begin a new workout routine, you will experience an increase in
hunger cues because your metabolism is burning more calories. This will especially be true when training to
complete a 10k run. It is important to
refuel your body with wholesome foods as opposed to quick carbohydrates, such
as energy bars and processed foods. Aim
to eat three wholesome meals per day that include a complex carbohydrate, a
lean protein, and a healthy fat. In
addition to three meals, you should aim to consume 3 – 4 snacks per day to keep
your metabolism high. Suggested food
swaps include brown rice instead of white rice, steak instead of ground beef,
and olive oil instead of canola oil.
After your workout you should refuel with a 100 – 200 calorie snack that
contains both protein and carbohydrates.
Hydration
The human body is comprised mostly of water, and the loss of hydration via sweat and other bodily processes during exercise can lead to dehydration, muscle soreness, and injury. As a guide, you should drink enough water, tea, or other hydrating fluids throughout the day such that your urine is light yellow in color. After exercise, be sure to replenish lost electrolytes with a low-calorie sports drink.
In addition to all of our running inspired articles we also have an excellent eBook (PDF) format for download available. Here is the link to our running eBook that is chock full of helpful running information for beginners. Enjoy!