8-Week 5K Training Schedule - KFVS12 News & Weather Cape Girardeau, Carbondale, Poplar Bluff

8-Week 5K Training Schedule

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5K 8-Week Training Schedule for Beginners

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Rest

1.5 mi run

CT or Rest

1.5 mi run

Rest

1.5 mi run

20-30 min EZ

2

Rest

1.75 mi run

CT or Rest

1.5 mi run

Rest

1.75 mi run

20-30 min EZ

3

Rest

2 mi run

CT or Rest

1.5 mi run

Rest

2 mi run

20-30 min EZ

4

Rest

2.25 mi run

CT or Rest

1.5 mi run

Rest

2.25 mi run

25-35 min EZ

5

Rest

2.5 mi run

CT or Rest

2 mi run

Rest

2.5 mi run

25-35 min EZ

6

Rest

2.75 mi run

CT

2 mi run

Rest

2.75 mi run

35-40 min EZ

7

Rest

3 mi run

CT

2 mi run

Rest

3 mi run

40 min EZ

8

Rest

3 mi run

CT or Rest

2 mi run

Rest

Rest

5K Race!

 

Notes about the schedule:

Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won't see much improvement.

Tuesdays, Thursdays, and Saturdays: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run.

Each week, you'll increase your runs by a quarter mile, which is a lap on most outdoor tracks. If most of your runs are on the road and you're not sure how far you run, you can figure out the mileage by using sites such as MapMyRun.com. Or, you can always drive your route in your car and measure the mileage using your car odometer.

Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you're feeling very sluggish or sore, take a rest day.

Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination.

Note:
You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

 

Courtesy:  Laura Morningstar, Personal Trainer at Healthpoint Fitness
Laura Morningstar, MSA, ATC, CES, coordinates integration services between rehabilitation and fitness including the FitCare and Wellness Connection programs at Healthpoint Fitness in Cape Girardeau. She teaches group fitness classes, including BODYPUMP and BODYSTEP and offers personal training services.
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