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Marathoning For Mortals at STWM: 5K RUN Training Schedule

Before beginning the 5K "Run" Training Program you should be running 3 times per week for 20-30 minutes for at least 6 months. If you are running less, consider the "Run-Walk" Program.

Schedule Key below. Training schedules developed by Coach Jenny Hadfield, co-author Marathoning for Mortals.

WEEK # Monday Tuesday Wednesday Thursday Friday Saturday Sunday
MODE Run Cross-
Training		 Run Cross-
Training		 Run Run Rest Day
INTENSITY Conversational Moderate Conversational Moderate Conversational Conversational Rest
HEART RATE 65-75% 70-80% 65-75% 70-80% 65-75% 65-75%  
I-RATE 6.5-7.5 7-8 6.5-7.5 7-8 6.5-7.5 6.5-7.5  
Week 1
July 19 - 25		 20 minutes 30-40 minutes 20 minutes 30-40 minutes 20 minutes 20 minutes Rest
Week 2
July 26 - Aug 1		 20 minutes 30-40 minutes 20 minutes 30-40 minutes 20 minutes 20 minutes Rest
Week 3
Aug 2 - 8		 20 minutes 30-40 minutes 20 minutes 30-40 minutes 20 minutes 25 minutes Rest

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Schedule Key

Warm-up begin each run workout with 5 minutes of brisk paced walking to gradually increase heart rate, circulation and breathing.

Cool-down every run workout with 5 minutes of easy walking to gradually bring your body back to resting state.

Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries.

Heart Rate = Using a heart rate monitor maintain a range between the prescribed percentages... 65-75% of your estimated maximum heart rate.

Intensity = the level of exertion while training. While running stay at a conversational pace, or at a pace that you can speak words or a sentence. If you are gasping for air you are running too fast. While cross-training keep your intensity at a moderate to challenging pace. Your breathing should be vigorous but not laboured.

I-Rate = Rate of perceived exertion. Rate your level of intensity by how you feel, 1-10. 1 being at rest and 10- being an all out level. Use this system to stay in the smart training range listed on the training program (i.e. 6-7).

Cross-Training plays an important role in training for running races. It keeps balance in the musculature, prevents overuse injuries and trains the non-running muscles. Cross-training includes cycling, swimming, pilates, yoga, strength training, group classes (step, boxing, spinning) and any activity other than walking or running.

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