Training Schedule
The Ulman’s Cancer to 5K 12-week Run/Walk Training program
Summer is in full swing, and with RUN! GEEK! RUN! 2024 scheduled for September 29th, it might be time to start mapping out an effective training schedule to prepare for this year’s 5K.
Join the Ulman’s Cancer to 5K 12-week Run/Walk Training program in preparation for RGR 5K. Please note – Anyone can join! Survivors will join as a Survivor Participant, and anyone else is welcome to join as a Volunteer Teammate.
The Six-Week 5K Training Plan for Beginners
Ready to get started? Let’s do this!
**Note: Plan was originally published by Runner’s World’s article entitled, “Six-week beginner 5K training plan” on their website.**
Week of August 19th
Monday
Rest
Tuesday
Run 1 min, walk 1 min. Repeat 10 times.
Wednesday
Rest
Thursday
Run 2 min, walk 4 min. Repeat 5 times.
Friday
Rest
Saturday
Rest
Sunday
Run 2 min, walk 4 min. Repeat 5 times.
Week of August 26th
Monday
Rest
Tuesday
Run 3 min, walk 3 min. Repeat 4 times.
Wednesday
Rest
Thursday
Run 3 min, walk 3 min. Repeat 4 times.
Friday
Rest
Saturday
Rest
Sunday
Run 5 min, walk 3 min. Repeat 3 times.
Week of September 2nd
Monday
Rest
Tuesday
Run 7 min, walk 2 min. Repeat 3 times.
Wednesday
Rest
Thursday
Run 8 min, walk 2 min. Repeat 3 times.
Friday
Rest
Saturday
Rest
Sunday
Run 8 min, walk 2 min. Repeat 3 times.
Week of September 9th
Monday
Rest
Tuesday
Run 8 min, walk 2 min. Repeat 3 times.
Wednesday
Rest
Thursday
Run 10 min, walk 2 min. Repeat 2 times, then run for 5 min.
Friday
Rest
Saturday
Rest
Sunday
Run 8 min, walk 2 min. Repeat 3 times.
Week of September 16th
Monday
Rest
Tuesday
Run 9 min, walk 1 min. Repeat 3 times.
Wednesday
Rest
Thursday
Run 12 min, walk 2 min. Repeat 2 times, then run for 5 min.
Friday
Rest
Saturday
Rest
Sunday
Run 8 min, walk 2 min. Repeat 3 times.
Week of September 23rd
Monday
Rest
Tuesday
Run 15 min, walk 1 min. Repeat 3 times.
Wednesday
Rest
Thursday
Run 12 min, walk 2 min. Repeat 2 times, then run for 5 min.
Friday
Rest
Saturday
Rest
Sunday
It's RUN! GEEK! RUN! 5K Race Day!
Rest Day Tips
In order to fully prepare for any 5K race, it is essential that you give your body plenty of time to rest and heal. That being said, it is completely acceptable and even recommended that cross-training and/or strength training be incorporated into your rest days! Cross-training helps to supplement your running and balance your muscle groups, all while improving your cardiovascular fitness.
Some examples of cross-training include:
- Swimming
- Cycling
- Pilates/Yoga
- The Elliptical
Resistance training and/or weight training helps to strengthen your muscles and prevent injuries. Focus on targeting the dominant muscle groups used while running and practice strength training a couple of times a week.
