5K to 10K Training Program

Please consult a physician before starting any exercise routine.

Please note: *1/1 x 10 = 1 minute run/1 minute walk x 10 (for a total of 20 minutes)

Week 1

Day 1: *1/1 x 10 

Day 2: 1/1 x 10 

Day 3: 1/1 x 10 

Day 4: 30 minutes cross-training

Week 2

Day 1: 1/1 x 11 

Day 2: 1/1 x 11 

Day 3: 1/1 x 11 

Day 4: 30 minutes cross-training

Week 3

Day 1: 1/1 x 12 

Day 2: 1/1 x 13 

Day 3: 1/1 x 14 

Day 4: 45 minutes cross-training 

Week 4

Day 1: 1/1 x 15 

Day 2: 1/1 x 15 

Day 3: Run 30 minutes 

Day 4: 45 minutes cross-training

Week 5

Day 1: 1/1 x 16 

Day 2: 1/1 x 16 

Day 3: Run 32 minutes 

Day 4: 45 minutes cross-training 

Week 6

Day 1: 2/1 x 11 

Day 2: 2/1 x 11 

Day 3: Run 34 minutes 

Day 4: 45 minutes cross-training 

Week 7

Day 1: 2/1 x 12 

Day 2: 3/1 x 9 

Day 3: Run 36 minutes 

Day 4: 45 minutes cross-training 

Day 5: Strength training/core

Week 8

Day 1: 3/1 x 9 

Day 2: 3/1 x 10 

Day 3: Run 40 minutes 

Day 4: 45 minutes cross-training 

Day 5: Strength training/core

Week 9

Day 1: 3/1 x 10 

Day 2: 3/1 x 10 

Day 3: Run 44 minutes 

Day 4: 45 minutes cross-training 

Day 5: Strength training/core

Week 10

Day 1: 3/1 x 11 

Day 2: 3/1 x 11 

Day 3: Run 48 minutes 

Day 4: 45 minutes cross-training 

Day 5: Strength training/core

Week 11

Day 1: 3/1 x 12 

Day 2: 3/1 x 12 

Day 3: Run 52 minutes 

Day 4: 45 minutes cross-training 

Day 5: Strength training/core

Week 12

Your 10K is this week!

You're going to take it a little easier this week, so that you're well-rested for your big race. 

Day 1: 30 minutes cross-training 

Day 2: 3/1 x 5