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Training Programs >> Online Training Schedules >> 5k Advanced Program

5k Advanced Program: 25-35 min pace

(Recorded in Minutes)

Week Sun Mon Tue Wed Thu Fri Sat Total
9 Oct-5 Oct-6 Oct-7 Oct-8 Oct-9 Oct-10 Oct-11 Walk/Run 2:11
0:34 OFF 0:34 0:29 OFF 0:34 OFF
Workout: walk 1 min, run 10 min, x3 sets, plus walk 1 min = 34 mins
Workout: walk 1 min, run 10 min, x2 sets, walk 1 min, run 5 min, plus walk 1 min = 29 mins
10 Oct-12 Oct-13 Oct-14 Oct-15 Oct-16 Oct-17 Oct-18 Walk/Run 2:23
0:23 OFF 0:34 0:26 OFF 0:34 0:26
Workout: walk 1 min, run 10 min, x2 sets, plus walk 1 min = 23 mins
Workout: walk 1 min, run 10 min, x3 sets, plus walk 1 min = 34 mins
Workout: walk 1 min, run 10 min, x2 sets, walk 1 min, run 2 min, plus walk 1 min = 26 mins
11 Oct-19 Oct-20 Oct-21 Oct-22 Oct-23 Oct-24 Oct-25 Walk/Run 0:25-0:35
Race Day 5K
Walk 1/Run 10
           
Gatorade
Pace Schedule

Pace and distance are not a concern. This program goal is to increase the duration of running to walking and to slowly add in additional training days. All training uses the 1 min walk/10 min run principle.

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