6 Week 5k Preparation

Start off easy and make this day a jog / walk day where you will alternate between 2 minutes of walking and 2 minutes of jogging for the entire 20 minute workout.

Stretching is very important and should be done after every run.

This day will also be a jog / walk day where you will alternate between 2 minutes of walking and 2 minutes of jogging for the entire 20 minute workout.

Stretching is very important and should be done after every run.

Finish the week off with anohter jog / walk day where you will alternate between 2 minutes of walking and 2 minutes of jogging for the entire 20 minute workout.

Stretching is very important and should be done after every run.

Week 2 will increase the time to 30 minutes. You will alternate between 1 minute of walking and 2 minutes of jogging for the entire 30 minute workout.

Stretching is very important and should be done after every run.

Another 30 minute jog / walk day. You will alternate between 1 minute of walking and 2 minutes of jogging for the entire 30 minute workout.

Stretching is very important and should be done after every run.

Another 30 minute jog / walk day. You will alternate between 1 minute of walking and 2 minutes of jogging for the entire 30 minute workout.

Stretching is very important and should be done after every run.

Today, will be a 2 mile distance run with a variable pace similar to prior weeks.

For today's run follow the following pattern:
Run 1/4 mile
Walk 1/4 mile
Run 1/4 mile
Walk 1/4 mile
Run 1/4 mile
Walk 1/4 mile
Run 1/4 mile
Walk 1/4 mile

Stretching is very important and should be done after every run.

Run 30 minutes continuously at a comfortable pace.

Stretching is very important and should be done after every run.

Today, will be a 2 mile distance run with a variable pace similar to prior weeks.

For today's run follow the following pattern:
Run 1/4 mile
Walk 1/4 mile
Run 1/4 mile
Walk 1/4 mile
Run 1/4 mile
Walk 1/4 mile
Run 1/4 mile
Walk 1/4 mile

Stretching is very important and should be done after every run.

Today, will be a 3 mile distance run with a variable time pace.

For today's run follow the following pattern:
Run 2 min
Walk 1 min
Run 2 min
Walk 1 min
Run 2 min
...continue this pattern for the entire 3 miles.

Note: if you are already advanced enough that you don't feel the need to walk, simply run at a slightly higher pace than normal during the 2 min runs and slow down to a jog to catch your breath on the 1 min walk.

Stretching is very important and should be done after every run.

Run 30 minutes continuously at a comfortable pace.

Stretching is very important and should be done after every run.

Today, will be a 3 mile distance run with a variable time pace.

For today's run follow the following pattern:

Run Fast Pace 1 min
Walk 1 min
Run comfortable pace 2 min

Run Fast Pace 1 min
Walk 1 min
Run comfortable pace 2 min

...continue this pattern for the entire 3 miles.

Note: if you are already advanced enough that you don't feel the need to walk, simply run at a slightly higher pace than normal during the 2 min runs and slow down to a jog to catch your breath on the 1 min walk.

Stretching is very important and should be done after every run.

Today begins the actual 5k race distance, which is approximately 3.1 miles. This is to prepare you for that distance. If you don't already, I suggest using a stopwatch and start getting used to timing your results. This will help to eliminate the nervousness associated with race day expectations.

For today's run simply run a distance of 3.1 miles in the shortest amount of time possible. DO NOT run at a pace that is too fast for you just to make good time. Run intervals of fast runs and comfortable pace runs in order to catch your breath and regain energy.

Stretching is very important and should be done after every run.

Run 30 minutes at a comfortable pace and add a slight incline or a gradual uphill into your run. Most 5k courses have at least a slight uphill grade that you should be prepared for.

Stretching is very important and should be done after every run.

Today is another 3.1 mile run.

For today's run simply run a distance of 3.1 miles at a comfortable pace. DO NOT worry about your time. Just run, jog or walk if you have to in order to complete 3.1 miles.

Stretching is very important and should be done after every run.

Run a distance of 3.1 miles in the shortest amount of time possible. DO NOT run at a pace that is too fast for you just to make good time. Run intervals of fast runs and comfortable pace runs in order to catch your breath and regain energy.

Stretching is very important and should be done after every run.

Run 30 minutes at a comfortable pace and add a slight incline or a gradual uphill into your run.

Stretching is very important and should be done after every run.

Run a distance of 3.1 miles at a comfortable pace. DO NOT worry about your time. Just run, jog or walk if you have to in order to complete 3.1 miles.

Stretching is very important and should be done after every run.