|  5K Training in just 9 weeks
For Walkers and Runners.. all shapes, sizes and ability levels!! | WEEK | 1 | 2 | 3 | | 1 | 5 min. Warm Up (brisk walk)
Alternate 60 seconds jog, 90 seconds walk, for 20 minutes | 5 min. Warm Up (brisk walk)
Alternate 60 seconds jog, 90 seconds walk, for 20 minutes | 5 min. Warm Up (brisk walk)
Alternate 60 seconds jog, 90 seconds walk, for 20 minutes | | 4 | 5 | 6 | | 2 | 5 min. Warm Up (brisk walk)
Alternate 90 seconds jog, 2 minute walk, for 20 minutes | 5 min. Warm Up (brisk walk)
Alternate 90 seconds jog, 2 minute walk, for 20 minutes | 5 min. Warm Up (brisk walk)
Alternate 90 seconds jog, 2 minute walk, for 20 minutes | | 7 | 8 | 9 | | 3 | 5 min. Warm Up (brisk walk)
Two repetitions of: 90 seconds jog, 90 seconds walk, 3 minute jog, 3 minute walk | 5 min. Warm Up (brisk walk)
Two repetitions of: 90 seconds jog, 90 seconds walk, 3 minute jog, 3 minute walk | 5 min. Warm Up (brisk walk)
Two repetitions of: 90 seconds jog, 90 seconds walk, 3 minute jog, 3 minute walk | | 10 | 11 | 12 | | 4 | 4 min. Warm Up
3 minute jog, 90 seconds walk, 5 minute jog, 2 1/2 minute walk, 3 minute jog 90 seconds walk 5 minute jog | 4 min. Warm Up
3 minute jog, 90 seconds walk, 5 minute jog, 2 1/2 minute walk, 3 minute jog 90 seconds walk 5 minute jog | 4 min. Warm Up
3 minute jog, 90 seconds walk, 5 minute jog, 2 1/2 minute walk, 3 minute jog 90 seconds walk 5 minute jog | | 13 | 14 | 15 | | 5 | 4 min. Warm Up
5 minute jog, 3 minute walk, 5 minute jog, 3 minute walk, 5 minute jog | 4 min. Warm Up
8 minute jog, 5 minute walk, 8 minute jog, | 4 min. Warm Up
9 minute jog, 4 minute walk, 9 minute jog, | | 16 | 17 | 18 | | 6 | Warm Up
20 minutes NO Walking | Warm Up
5 minute jog, 3 minute walk, 8 minute jog, 3 minute walk, 5 minute jog | Warm Up
10 minute jog, 3 minute walk, 10 minute jog, | | 19 | 20 | 21 | | 7 | We will hit the streets!! 25 minute jog | 25 minute jog | 25 minute jog | | 22 | 23 | 24 | | 8 | 28 minute jog | 28 minute jog | 28 minute jog | | 25 | 26 | 27 | | 9 | 30 minute jog | 30 minute jog | 1 1/2 - 2 mile EASY jog
5K RACE DAY |
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