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

Build: weeks 1 to 9 training schedule

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