The Next 3 Week Learn to Run Program

5K Training Plan

Beginner Training

Here is the next 3 week learn to run program.
*This is a great program for people who want to go in a 5Km race  and have already done the Learn to Run 3 week program!
Those of you that want to use this program for a 5K and are a beginner training in a program or are already athletic and have good fitness please join in.

The Second Stage

Here is the Second Stage of the 5 K training for beginners schedule.
This would be 3 weeks into your running schedule starting at week 4 for your beginner training.
Week 4 Starting on a Monday Walk or cross-train

• Tuesday Run 3.5Km
• Wednesday Walk or cross-train
• Thursday Run 4.5Km
• Friday Walk or Rest
• Saturday Run 4.5/5.5Km (Depending how you feel...If you can go past 4.5 try to do 5.  If you can go past 5Km try to go to 5.5Km)
• Sunday Rest

Week  5 Starting on a Monday Walk or cross-train

• Tuesday Run 3.5Km
• Wednesday Walk or cross-train
• Thursday Run 4 Km
• Friday  Walk or Rest
• Saturday Run 5.5/6Km  (Depending how you feel...If you can go past 5.5 try to do 6Km.  If you can go past 5Km try to go to 5.5Km)
• Sunday Rest

Week 6 Starting on a Monday Walk or cross-train

• Tuesday Run 4Km
• Wednesday Walk or cross-train
• Thursday Run 5Km
• Friday Walk or Rest
• Saturday Run 5Km Race Day!
• Sunday Rest

The following week it is suggested that you have two rest days after, and then ease back into training.  Starting your week on a Tuesday with a slow jog or brisk walk of 3Km and jump back to week 5.
If you are not racing continue your schedule for Saturday with a 6Km run!
I'll let you know what comes next of your beginner training - Learn to run program
How to get ready for race day and  further training!
Have fun and relax...

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