7/30/2019 5 Weeks to 5km Beginner and Intermediate

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Beginner Plan KeyWk/XT s: you c wk o coss-t (sw, bk, us

ptc t, tc.) t ot tst o th stt out o t, o

ou c tk th o. Wk us: a wk us shou b t st,

cootb pc. Wk o u:Ths u s su kots, th

th uts, to su tht ou st cs th stc ou cov ch

wk. lo-u pc shou b 1 o 2 uts p k sow th th pc ou c

u o v h k. F to tk b wk bks.

inTermediaTe Plan KeyWk : excpt wh ot, wk

shou b u t pcv ot o 6 out o 10, wth 10 b ou xu ot.

Sts: at copt th st o th , ft, pb

ss to po th sts: ru h o 20 scos cov wth s

jo o wk o 45 scos.Co wokout: do ss o bsc xcss to

stth co uscs pov u postu. Fo sp co wokout

out, o to uswo.co/co. SS tst: itvs t St Stt itst

shou b u t pcv ot o 7 o 8 out o 10. do 5 uts o s u

btw SS tst tvs.

its t t. rus who to bu up to th 5-K stcshou oow th B P. expc us whovv c 5-K c t th itt P. i ou 5-K s o Ws - k South ac t ts - o th st two

wokouts o ch p o mo Tus o wk 5.

5 Weeks To Your FirsT 5-k

WEEK M T W T F S S

15-K plus5 x strides

Rest 6-K plus5 x strides

Rest 6-K plus5 x strides

3 to 5-K;15-min coreworkout

Rest

25-K plus5 x strides

Rest 6 -K with 2 x 5 minat SS intensity; 15-min core workout

Rest 5-K plus5 x strides

8 to 10-K;15-min coreworkout

Rest

3

5-K plus6 x strides

Rest 6-K miles with 3 x 5min at SS intensity;15-min coreworkout

Rest 5-K plus6 x strides

10-K with thelast 15 min at SSintensity; 15-mincore workout

Rest

4

5-K plus6 x strides

Rest 6 -K with 2 x 10 minat SS intensity; 15-min core workout

Rest 5-K plus5 x strides

10-K with thelast 15 min at SSintensity; 15-mincore workout

Rest

55-K plus4 x strides

Rest 5 -K; 1 5- min coreworkout

Rest 3-K 3-K plus3 x strides

5-KRace

inTermediaTe Plan by chris carmichael

WEEK M T W T F S S

1Walk/ XT 20min or of

Run 10min

Walk/XT 20min or of

Run 15min

Walk/XT 20min or of

Rest Run 3-K

2Walk/ XT 20min or of

Run 15min

Walk/XT 20min or of

Run 20min

Walk/XT 20min or of

Rest Run 4-K

3Walk/XT 30min or of

Run 20min

Walk/XT 30min or of

Run 25min

Walk/XT 30min or of

Rest Run 5-K (onracecourse,i possible)

4Walk/XT 30min or of

Run 25min

Walk/XT 30min or of

Run 30min

Walk/XT 30min or of

Rest Run 6-K

5Walk/XT 30min or of

Run 30min

Walk/XT 30min or of

Run 30min

Walk/XT 30min or of

Rest 5-KRace

beginner plan by jeff galloway