Lily’s Run 5K 6-Week Training Program
There are many 5K training programs available on the internet. We have compiled this training plan focusing on three running days/week. These training runs will take 20-35 minutes. Ideally, training runs are not executed on consecutive days. Rest and/or cross-training are encouraged.
If you start your training later than the week of 2/9, you may be able to “jump into” the current week, based upon your physical condition. If that is too much, then start at Week 1. A later start to training means you may do some walking on race day, which is totally OK!
Week #1 , FEBRUARY 9th (2/9):
#1: Brisk five-minute warm-up walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 1.5 minutes)
Repeat 4x for a total of 1 running mile
#2: Brisk five-minute warm-up walk, then:
Jog 1/3 mile (or 4 minutes)
Walk 1/8 mile (or 1.5 minutes)
Repeat 4x for a total of 1.3 running miles
#3: Weekend Training Run:
Brisk five-minute warm-up walk, jog 1.25 miles (or 13 minutes) w/ no walking.
Week #2, FEBRUARY 16TH (2/16):
#1: Brisk five-minute warm-up walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Repeat 3x for a total of 1.5 running miles
#2: Brisk five-minute warm-up walk, then:
Jog 2/3 mile (or 7 minutes)
Walk 1/4 mile (or 3 minutes)
Repeat 3x for a total of 2 running miles
#3: Weekend Training Run:
Brisk five-minute warm-up walk, jog 1.5 miles (or 15 minutes) with no walking.
Week #3, February 23rd (2/23):
#1: Brisk five-minute warm-up walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Total Running Distance: 1.75 miles
#2: Brisk five-minute warm-up walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 10 minutes)
Total Running Distance: 2.25 miles
#3: Weekend Training Run:
Brisk five-minute warm-up walk, jog 2 miles (or 20 minutes) with no walking.
Week #4, March 1st (3/1):
#1: Brisk five-minute warm-up walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Total Running Distance: 2 miles
#2: Brisk five-minute warm-up walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 10 minutes)
Total Running Distance: 2.25 miles
#3: Weekend Training Run:
Brisk five-minute warm-up walk, jog 2.5 miles (or 25 minutes) with no walking.
Week #5, March 8th (3/8):
#1: Brisk five-minute warm-up walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Total Running Distance: 2.25 miles
#2: Brisk five-minute warm-up walk, then:
Jog 1.25 mile (or 12 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1.25 mile (or 12 minutes)
Total Running Distance: 2.5 miles
#3: Weekend Training Run:
Brisk five-minute warmup walk, jog 2.75 miles (or 28 minutes) w/ no walking.
Week #6, March 15th (3/15):
This is your taper week, your final training run(s) should take place early in the week, and should be similar to either the prior Week #5/Run #2, or Week #5/Weekend Run. After that, enjoy the week, and by Sunday you’ll be ready to rock the race!