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45 min
45 min
45 min
45 min
Use this training programme to
reach your Level 10 as you work
towards running 5km in 5 weeks.
WEEK 1
WEEK 4
WEEK 2
WEEK 5
WEEK 3
How to train for a
5k
race
in just
5 weeks
ADVANCED
ADVANCED
ADVANCED
ADVANCED
ADVANCED
INTERMEDIATE
INTERMEDIATE
INTERMEDIATE
INTERMEDIATE
INTERMEDIATE
BEGINNER
BEGINNER
BEGINNER
BEGINNER
BEGINNER
THE 5W25K PROGRAMME IS DESIGNED TO INFORM YOU ABOUT HOW TO TRAIN FOR A 5K IN FIVE WEEKS. IT IS RECOMMENDED THAT YOU CONSULT A PHYSICIAN BEFORE
PERFORMING EXERCISES MENTIONED IN ORDER TO PREVENT INJURY.
LEGEND
Walk
Jog/Easy
Pace
Medium
Pace
Hard Pace
Day Off/
Rest
Gym
Sprint
Crosstrain
M
T
W
T
F
S
S
M
T
W
T
F
S
S
M
T
W
T
F
S
S
M
T
W
T
F
S
S
M
T
W
T
F
S
S
15 min
20 min
20 min
15 min
15 min
15 min
45 min
45 min
45 min
45 min
20 min
30 min
40 min
15 min
20 min
25 min
30 min
2 min
2 min
10 min
8 min
10 min
10 min
5 min
5 min
1 min
1 min
1 min
10 min
8 min
10 min
10 min
10 min
10 min
10 min
10 min
10 min
8 min
4 min
6 min
12 min
10 min
4 min
6 min
2 min
2 min
2 min
2 min
2 min
3 min
30 sec
30 sec
30 sec
30 sec
30 sec
2 min
4 min
25 min
45 min
30 min
2 min
3 min
3 min
3 min
3 min
3 min
5 min
2 min
2 min
2 min
3 min
5 min
2 min
2 min
OR
OR
OR
OR
OR
OR
OR
OR
20 min
30 min