5K Plan » 5 Weeks » Quick Starter Plan

Run-Walk Phase » Week 1 » 14.3 miles
Day Miles Details
1 Mon 3.8 For the first 3 weeks of this plan you will alternate between running and walking with… view
2 Tues 0.0 Recovery day - do some easy cross training or rest depending on how your body feels.… view
3 Weds 3.8 Continue alternating between running and walking: run 1/2 mile and then walk 1/4 mile,… view
4 Thurs 3.8 Continue alternating between running and walking: run 1/2 mile and then walk 1/4 mile,… view
5 Fri 0.0 Recovery day - do some easy cross training or rest depending on how your body feels.… view
6 Sat 3.0 Today we will decrease the mileage by removing an interval. Continue alternating between… view
7 Sun 0.0 Rest day - no workout necessary. view
Run-Walk Phase » Week 2 » 9.5 miles
Day Miles Details
8 Mon 2.0 We will actually decrease overall mileage this week but increase the distance you will… view
9 Tues 0.0 Recovery day - do some easy cross training or rest depending on how your body feels.… view
10 Weds 2.0 Continue alternating between running and walking as follows: run 3/4 mile and then walk 1… view
11 Thurs 2.0 Continue alternating between running and walking as follows: run 3/4 mile and then walk 1… view
12 Fri 0.0 Recovery day - do some easy cross training or rest depending on how your body feels.… view
13 Sat 3.5 Today we increase the mileage by adding a 3rd interval. Continue alternating between… view
14 Sun 0.0 Rest day - no workout necessary. view
Run-Walk Phase » Week 3 » 11.3 miles
Day Miles Details
15 Mon 2.5 This week we will continue to increase the distance we run during each interval to 1 mile… view
16 Tues 0.0 Recovery day - do some easy cross training or rest depending on how your body feels.… view
17 Weds 2.5 Continue alternating between running and walking as follows: run 1 mile and then walk 1/4… view
18 Thurs 2.5 Continue alternating between running and walking as follows: run 1 mile and then walk 1/4… view
19 Fri 0.0 Recovery day - do some easy cross training or rest depending on how your body feels.… view
20 Sat 3.8 Today we increase the mileage by adding a 3rd interval. Continue alternating between… view
21 Sun 0.0 Rest day - no workout necessary. view
Run Phase » Week 4 » 9.5 miles
Day Miles Details
22 Mon 2.0 This next phase of the plan removes the walking intervals from our daily runs except for… view
23 Tues 0.0 Recovery day - do some easy cross training or rest depending on how your body feels.… view
24 Weds 2.0 Today we will run 2 miles again without stopping unless necessary. Run at a… view
25 Thurs 2.0 Today we will run 2 miles again without stopping unless necessary. Run at a… view
26 Fri 0.0 Recovery day - do some easy cross training or rest depending on how your body feels.… view
27 Sat 3.5 Since today will be a longer run, and in fact the longest run of the plan, we are going… view
28 Sun 0.0 Rest day - no workout necessary. view
Run Phase » Week 5 » 10.1 miles
Day Miles Details
29 Mon 2.5 Congrats - you have reach the last week of your plan - great job! Today you will run 2.5… view
30 Tues 0.0 Recovery day - do some easy cross training or rest depending on how your body feels.… view
31 Weds 2.5 Today we will run 2.5 miles again without stopping unless necessary. Run at a… view
32 Thurs 2.0 Today we will run 2 miles again without stopping unless necessary. Run at a… view
33 Fri 0.0 Recovery day - do some easy cross training or rest depending on how your body feels.… view
34 Sat 3.1 Race day! Good luck. view
35 Sun 0.0 Rest day - do some stretching and walking. view