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Scotiabank Toronto Waterfront 5K

Marathoning For Mortals at STWM: 5K RUN-WALK Training Schedule

The Run-Walk 5K Training Program is suited to first-time runners. You should be currently exercising at least 3 times per week for 6 months. If you are not, consider following the 5K Walk Training 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-Walk Cross-
Training		 Run-Walk Cross-
Training		 Run-Walk Cross-Training
or Rest		 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 21 - 27		 20 minutes
Run 3 min /
Walk 2 min
Repeat 4 times		 30-40 minutes 20 minutes
Run 3 min /
Walk 2 min
Repeat 4 times		 30-40 minutes 25 minutes
Run 3 min /
Walk 2 min
Repeat 5 times		 30 minutes Rest
Week 2
July 28 - Aug 3		 20 minutes
Run 3 min /
Walk 2 min
Repeat 4 times		 30-40 minutes 20 minutes
Run 3 min /
Walk 2 min
Repeat 4 times		 30-40 minutes 25 minutes
Run 3 min /
Walk 2 min
Repeat 5 times		 30 minutes Rest
Week 3
Aug 4 - 10		 25 minutes
Run 3 min /
Walk 2 min
Repeat 5 times		 30-40 minutes 25 minutes
Run 3 min /
Walk 2 min
Repeat 5 times		 30-40 minutes 30 minutes
Run 3 min /
Walk 2 min
Repeat 6 times		 30 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.

Run-Walk = Run at a comfortable pace for prescribed number of minutes and follow with walking at a brisk pace for prescribed minutes. Example: Run 3 min/Walk 2 min - Repeat 5 times= Run for 3 minutes follow with walking for 2 minutes - repeat sequence 5 times for a total of 25 minutes plus warm up and cool down.

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 Include activities other than run-walking. Cycling, swimming, pilates/yoga, strength training, elliptical trainer, stairmaster, spinning are great cross training modes for 5k training. Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout.

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