Build · Phase 3: 5K Distance-Based Plan (9 Weeks)
Weeks 1-9 Training Schedule
Welcome to the distance-based portion of our program! Over the next 9 weeks, you’ll work toward building up to a full 5K. Whether you choose to walk, walk-run, or run continuously, this training plan is flexible and adaptable. Each week, you’ll aim to cover slightly more distance or extend your running intervals, gradually working your way up to 5K.
Training Tips Before You Begin
- Adjust to Your Needs: This schedule provides a guideline. If you find any week particularly challenging, feel free to repeat it before moving on.
- Listen to Your Body: It's crucial to pay attention to how you feel each session. Rest or adjust as needed—remember, consistency is more important than intensity.
- Celebrate Small Wins: Every session brings you closer to your goal. Celebrate the progress you make each week, whether that’s completing a session, hitting a distance milestone, or simply showing up!
- Don't Neglect Warm-Up and Cool-Down: As you have learnt in previous phases, prepare for each session with a 5 minute warm-up before, and a 5 minute cool-down afterwards!
Training Schedule
Read the schedule as text
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 2 km | Rest | 2 km | Rest | 2 km | 2 km |
| 2 | Rest | 2 km | Rest | 2 km | Rest | 2.5 km | 2 km |
| 3 | Rest | 2 km | Rest | 2 km | Rest | 3 km | 2 km |
| 4 | Rest | 2 km | Rest | 2 km | Rest | 3.5 km | 2 km |
| 5 | Rest | 2.5 km | Rest | 2 km | Rest | 3.5 km | 2 km |
| 6 | Rest | 2.5 km | Rest | 2.5 km | Rest | 3.5 km | 2 km |
| 7 | Rest | 2.5 km | Rest | 2.5 km | Rest | 4 km | 2 km |
| 8 | Rest | 2.5 km | Rest | 2.5 km | Rest | 4.5 km | 2 km |
| 9 | Rest | 2.5 km | Rest | 2.5 km | Rest | 5 km | 2 km |
Daily Details:
- Monday: Rest day – starting the week with a rest day for full recovery from the weekend’s activities.
- Tuesday: Easy run – maintain a comfortable pace for the distance indicated.
- Wednesday: Rest or cross-training – a rest day or low-impact cross-training (e.g., cycling, swimming, or yoga).
- Thursday: Easy run – similar to Tuesday, maintaining consistency.
- Friday: Rest or cross-training – similar to Wednesday.
- Saturday: Long run – the longest run of the week, gradually increasing in distance.
- Sunday: Recovery run – a light, easy-paced run to help flush out any soreness and promote active recovery after the long run. Please Note: Wherever the schedule says "run" it is entirely up to you whether you run, walk, or a combination of both! The goal here is to build up sustainably to a 5km goal distance.