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Beginners 5K Schedule

Week 1	Training
Monday	10 x 1 minute jogs - 1 min walk inbetween
Tuesday	Rest
Wednesday	10 x 1 minute jogs - 1 min walk inbetween
Thursday	Rest
Friday	Rest
Saturday	5 x 2 minute jogs - 2 min walk inbetween
Sunday	Rest

Week 2	Training
Monday	5 x 3 minute jogs - 2 mins walk inbetween
Tuesday	Rest
Wednesday	5 x 3 minute jogs - 2 mins walk inbetween
Thursday	Rest
Friday	Rest
Saturday	3 x 5 minute jogs - 2 mins walk inbetween
Sunday	Rest

Week 3	Training
Monday	3 x 8 minute runs - 3 minute walks inbetween
Tuesday	Rest
Wednesday	3 x 8 minute runs – 2 minute walks in between
Thursday	Rest
Friday	Rest
Saturday	3 x 8 minute runs – 2 minute walks in between
Sunday	Rest

Week 4	Training
Monday	3 x 12 minute runs - 3 minute walks inbetween
Tuesday	Rest
Wednesday	3 x 12 minute runs - 3 minute walks inbetween
Thursday	Rest
Friday	Rest
Saturday	3 x 12 minute runs - 2 minute walks inbetween
Sunday	Rest

Week 5	Training
Monday	3 x 15 minute runs - 3 minute walks inbetween
Tuesday	Rest
Wednesday	3 x 15 minute runs - 3 minute walks inbetween
Thursday	Rest
Friday	Rest
Saturday	3 x 15 minute runs - 2 minute walks inbetween
Sunday	Rest

Week 6	Training
Monday	2 x 20 minute runs - 2 minute walks inbetween
Tuesday	Rest
Wednesday	2 x 20 minute runs - 2 minute walks inbetween
Thursday	Rest
Friday	Rest
Saturday	2 x 20 minute runs - 1 minute walks inbetween
Sunday	Rest

Week 7	Training
Monday	1 x 30 minutes
Tuesday	Rest
Wednesday	1 x 30 minutes
Thursday	Rest
Friday	Rest
Saturday	1 x 30 minutes, or 5K
Sunday	Rest

Running

Quick links:

Knee Supports
for Running

Ankle Supports

Wobble boards (UK)
Wobble boards (USA)

Cold Therapy

Cold Therapy (UK)
Cold Therapy (USA)

Arch support insoles

Insoles & Heelpads

Running Socks

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