NCRC - 5K Training Plan - Beginners

Week 1 


Monday:
Rest

Tuesday:
10 minute warm up jog/walk. Followed by 10 rounds of intervals, starting with 30 seconds running with 90 seconds jogging/walking in between. Finish with a 5 minute cooldown, either walking or jogging.

Wednesday: Rest or 20 minute walk/jog.

Thursday: 25 minutes easy easy jog/run/walk. 

Friday: 10 minute warm up jog/walk. Followed by 6 rounds of intervals, starting with 60 seconds running with 2 minutes jogging/walking in between. Finish with a 5 minute cooldown, either walking or jogging.

Saturday: Rest

Sunday: 30 minutes easy jog/run/walk.


Week 2
 
 


Monday:
 Rest

Tuesday: 10 minute warm up jog/walk. Followed by 8 rounds of intervals, starting with 45 seconds running with 90 seconds jogging/walking in between. Finish with a 5 minute cooldown, either walking or jogging.

Wednesday: Rest or 20 minute walk/jog.

Thursday: 25 minutes easy jog/run/walk.

Friday: 10 minute warm up jog/walk. Followed by 5 rounds of intervals, starting with 90 seconds running with 2 minutes jogging/walking in between. Finish with a 5 minute cooldown, either walking or jogging.

Saturday: Rest

Sunday: 30 minutes easy jog/run/walk.

Week 3   


Monday: Rest

Tuesday: 15 minute warm up jog/walk. Followed by 8 rounds of intervals, starting with 60 seconds running with 90 seconds jogging/walking in between. Finish with a 5 minute cooldown, either walking or jogging.

Wednesday: Rest or 25 minute walk/jog.

Thursday: 30 minutes easy jog/run/walk.

Friday: 10 minute warm up jog/walk. Followed by 5 rounds of intervals, starting with 2 minutes running with 3 minutes jogging/walking in between. Finish with a 5 minute cooldown, either walking or jogging.

Saturday: Rest

Sunday: 40 minutes easy jog/run/walk.

 

Week 4   

Monday: Rest

Tuesday: 10 minute warm up jog/walk. Followed by 8 rounds of intervals, starting with 90 seconds running with 90 seconds jogging/walking in between. Finish with a 5 minute cooldown, either walking or jogging.

Wednesday: Rest or 25 minute walk/jog.

Thursday: 30 minutes easy jog/run/walk.

Friday: 10 minute warm up jog/walk. Followed by 4 rounds of intervals, starting with 3 minutes running with 3 minutes jogging/walking in between. Finish with a 5 minute cooldown, either walking or jogging.

Saturday: Rest

Sunday: 40 minutes easy jog/run/walk.


Week 5
 


Monday: Rest

Tuesday: 10 minute warm up jog/walk. Followed by 8 rounds of intervals, starting with 2 minutes running with 2 minutes jogging/walking in between. Finish with a 5 minute cooldown, either walking or jogging.

Wednesday: Rest or 25 minute walk/jog.

Thursday: 30 minutes easy jog/run/walk.

Friday: 10 minute warm up jog/walk. Followed by 4 rounds of intervals, starting with 3 minutes running with 3 minutes jogging/walking in between. Finish with a 5 minute cooldown, either walking or jogging.

Saturday: Rest

Sunday: 45 minutes easy jog/run/walk.


Week 6  


Monday: Rest

Tuesday: 10 minute warm up jog/walk. Followed by 8 rounds of intervals, starting with 30 seconds running with 2 seconds jogging/walking in between. Finish with a 5 minute cooldown, either walking or jogging.

Wednesday: Rest.

Thursday: 20 minutes easy jog/run/walk.

Friday: 15 minutes easy jog/run/walk.

Saturday: Rest

Sunday: 5k Race!! Warm up for 5 minutes, then run 5k, finish with a 5 minute cooldown, either walking or jogging! 
 
Good luck and most importantly, enjoy!