5k SCHEDULE

Six Week Training Programme

Devised by Jane Wake

Congratulations on embarking on this 6 week training programme for a 5k
Run! Whether you have run many before, or this is your very first time the
following schedule will enable you to complete your next run with great
success. Before you start it is essential that you read our Runners Guide.
This will explain all the details on the schedules below plus give you some
very important advice to ensure your training remains effective, safe and on
track.

Which schedule to follow?

Beginners: If you have never run before our Beginners running guide is
designed just for you. You will start with a gentle programme of walking and
gradually build running into your sessions until you are running all the way.

Intermediate: The intermediate programme is ideal for you if you are already
running but need guidance on what to do to ensure you are capable of easily
completing a 5K.

Advanced: If you are a seasoned 5k or even 10k racer the schedule for
Advanced running will really help you speed up your times and help you
achieve perhaps a new personal best (PB).

Actual: Use the Actual schedule, to fill in what you do each week. This not
only ensures you are doing the right amount of training, but also acts as a
motivator to keep you going (carry your schedule in a convenient places or pin
it up on your wall or fridge).

You can follow either one of the schedules or try training, somewhere in
between but keep checking what you do against the three different
programmes.

N.B. The following training schedules are designed for healthy adults. It is
advisable for anyone embarking on this programme to check with their GP
first. ActionAid works with Jane Wake to offer guidance to enhance your
running be we cannot be held responsible for any injuries you may have as a
result of following this advice.

The days indicated are meant as a guide. Swap them around to fit into your
schedule, making sure however that you have a rest day before your long run
and easy workouts or rests after more intense sessions. Assume all sessions
are running sessions, unless indicated otherwise.





YOUR 5KM TRAINING PLAN


WEEK 1: Week commencing _______________

Beginners - from
walking to
running, 5k guide
Intermediates - Virgin
5K Runners Fool Proof
Guide
Advanced Go faster,
get stronger guide.
ACTUAL what
I've done
MON Rest Rest Rest
TUE 20 min fast walk (*4) 20 min run, easy (*3) 25 mins hard (6/7*)
WED Rest Rest Easy run 35 mins (3*) ( 5
6k)

THU 30 min fast walk
(*3/4)
15 20 mins mod (*4/5) Rest
FRI Rest 20 mins easy (*3) 25 mins mod (3/5*)
SAT Rest Rest Rest
SUN 45 min long walk
(*2/3)
25 mins long run (*3-5) 25 30 mins find a 5k
route including a
measured 1 km distance
so that you can find your
exact pace over 1k. If you
know your race course,
aim to try and replicate this
here as much as you can,
e.g. 1 short hill, hill start,
mainly flat etc. (5 7*)

*this is your intensity rating - see runners guide for explanation

WEEK 2: Week commencing _______________

Beginners - from
walking to
running, 5k guide
Intermediates - Virgin
5K Runners Fool Proof
Guide
Advanced Go faster,
get stronger guide.
ACTUAL what
I've done
MON Rest Rest Rest or x-train and core
strength

TUE 25 min fast walk (*4) 25 mins, easy (*3) 25 mins fartleks (6/7*)
WED Rest Rest Easy run 35 mins (3*) ( 5
6k)

THU 35 min fast walk
(*3/4)
20 25 mins mod (*4/5) Rest
FRI Rest 25 mins easy (*3) 25 mins mod (3/5*)
SAT Rest Rest Rest
SUN 45 mins, walk for 5
minutes then include
1 min of running
followed by 4 mins of
walking and repeat
for 40 minutes (*3
4)
30 mins long run (*3-5) 25 30 mins do you same
5k route as last week ,
measure your pace and try
to shorten your overall
time by at least 30
seconds (5 7*)










WEEK 3: Week commencing _______________

Beginners - from
walking to
running, 5k guide
Intermediates - Virgin
5K Runners Fool Proof
Guide
Advanced Go faster,
get stronger guide.
ACTUAL what
I've done
MON Rest Rest Rest or x-train and core
strength

TUE 35 min fast walk (*4) 25 mins hard (*5/6*) 30 mins fartleks (6/7*)
WED Rest Rest Easy run 40 mins (3*) ( 5
7k)

THU 25 min run/walk walk
for 5 mins then
include 2 mins of
running followed by 3
mins of walking and
repeat for 20 minutes
(*3/4)
30 mins mod (*4/5) Rest
FRI 20 minute brisk walk
(*3)
25 mins easy (*3) 30 mins mod (3/5*)
SAT Rest Rest Rest
SUN 45 mins, walk for 5
minutes then include
2 min of running
followed by 3 mins of
walking and repeat
for 20 minutes then 1
minute of running
followed by 4
minutes of walking,
repeat for 20
minutes. (*3 4)
35 mins long run (*3-5) 25 30 mins do you same
5k route as last week ,
measure your pace and try
to shorten your overall
time by at least 30
seconds (5 7*)


WEEK 4: Week commencing _______________

Beginners - from
walking to
running, 5k guide
Intermediates - Virgin
5K Runners Fool Proof
Guide
Advanced Go faster,
get stronger guide.
ACTUAL what
I've done
MON Rest Rest or x-train and core
strength
Rest or x-train and core
strength

TUE 35 min run/walk -
run very slowly
where you can but
keep your intensity
the same (*4)
25 mins fartlek or hills
(*5/6*)
35 mins fartleks (6/7*)
WED Rest Rest Easy run 40 mins (3*) ( 5
7k)

THU 25 min run/walk walk
for 5 mins then
include 3 mins of
running followed by 2
mins of walking and
repeat for 20 minutes
(*3-5)
35 mins mod (*4/5) Rest
FRI 20 minute brisk walk
(*3)
30 mins easy (*3) 30 mins mod (3/5*)
SAT Rest Rest Rest
SUN 45 mins, walk for 5
minutes then include
2 min of running
followed by 3 mins of
walking and repeat
for 40 minutes. (*3
4)
40 mins long run (*3-5) 25 30 mins do your
same 5k route as last
week, measure your pace
and try maintain the same
time as last week. (5 7*)




WEEK 5: Week commencing _______________

Beginners - from
walking to
running, 5k guide
Intermediates - Virgin
5K Runners Fool Proof
Guide
Advanced Go faster,
get stronger guide.
ACTUAL what
I've done
MON Long stretch/core
strength
x-train and core strength x-train and core strength
TUE 30 - 35 min run/walk
- do the same route
as last weeks
Monday walk/run.
Aim to do it at least
30 seconds faster
than last week. (*4 -
5)
30 mins fartlek or hills
(6/7*)
35 mins fartleks (6-8*)
Aim to up the intensity
here by running faster on
your intervals.

WED Rest Rest Easy run 45 mins (3*) ( 6
8k)

THU 25 min run/walk walk
for 5 mins then aim
to run slowly, all the
way for 20 minutes
(*3-5)
30 35 mins somewhat
hard (*5) Do the same
route as last weeks
Thursday run but aim to do
it at least 30 seconds
faster than last week.
Rest
FRI 20 minute brisk walk
(*3)
30 mins easy (*3) 30 mins mod (3/5*)
SAT Rest Rest Rest

SUN 50 mins, walk for 5
minutes then include
4 min of running
followed by 1 mins of
walking and repeat
for 45 minutes. (*3
4)
45 mins long run (*3-5) 25 28 mins do your
same 5k route as last
week , measure your pace
and try to cut at least 45
seconds off last weeks
time (5 7*)


WEEK 6: Week commencing _______________

Beginners - from
walking to
running, 5k guide
Intermediates - Virgin
5K Runners Fool Proof
Guide
Advanced Go faster,
get stronger guide.
ACTUAL what
I've done
MON x- train/core
strength/long stretch
x- train/core strength/long
stretch
x- train/core strength/long
stretch

TUE 25 min run
continuously (*4 -
5)
30 mins mod run (4*) 30 min mod run (4/5*)
WED Rest Rest REST or x-train/stretch
THU 25 mins run easy (go
slow!) (*3)
25 min run easy (*3) 35 min run easy (*3)
FRI REST REST Rest /stretch
SAT Rest Rest Rest and plan your race
game, with split times for
each km

SUN YOUR EVENT!!
Dont go off too fast!
Take it slowly and
you will run all the
way!
YOUR EVENT!!
Dont go off too fast! Take
it slowly and you will run
all the way!
YOUR EVENT!!
Dont go off too fast! Take
it slowly and you will run
all the way!


ActionAid is a registered charity number 274467. Jane Wake is a top fitness professional and designed these running
schedules in 2009.