Run 5k, Lose 5k Training Programme

Do the following 5 week training programme and run a 5km. Why not it with our easy eating plan, and lose up to 5kgs in 5 weeks!

Good luck and enjoy!

WEEK 1

Monday: Walk/XT 20 min or off
Tuesday: Run 10 min
Wednesday: Walk/XT 20 min or off
Thursday: Run 15 min
Friday: Walk/XT 20 min or off
Saturday: Rest
Sunday: Run 3-K

WEEK 2

Monday: Walk/XT 20 min or off
Tuesday: Run 15 min
Wednesday: Walk/XT 20 min or off
Thursday: Run 20 min
Friday: Walk/XT 20 min or off
Saturday: Rest
Sunday: Run 4-K

WEEK 3

Monday: Walk/XT 30 min or off
Tuesday: Run 20 min
Wednesday: Walk/XT 30 min or off
Thursday: Run 25 min
Friday: Walk/XT 30 min or off
Saturday: Rest
Sunday: Run 5-K (on race course if possible)

WEEK 4

Monday: Walk/XT 20 min or off
Tuesday: Run 15 min
Wednesday: Walk/XT 20 min or off
Thursday: Run 20 min
Friday: Walk/XT 20 min or off
Saturday: Rest
Sunday: Run 4-K

WEEK 5

Monday: Walk/XT 30 min or off
Tuesday: Run 30 min
Wednesday: Walk/XT 30 min or off
Thursday: Run 30 min
Friday: Walk/XT 30 min or off
Saturday: Rest
Sunday: 5-K Race

Walk/XT days: You can walk or cross-train (swim, bike, use an elliptical trainer, etc.) at a moderate intensity for the stated amount of time, or you can take the day off.

Weekday runs: All weekday runs should be at a steady, comfortable pace.

Weekend long run: This run is measured in kilometres, rather than minutes, to ensure that you’re steadily increasing the distance you cover each week. Long-run pace should be 1 or 2 minutes per kay slower than the pace you can run one very hard kay. Feel free to take liberal walk breaks.