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!