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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
5 Sep-6 Sep-7 Sep 8 Sep-9 Sep-10 Sep-11 Sep-12 Walk/Run 1:36
0:32 OFF OFF 0:32 OFF 0:32 OFF
Workout: walk 1 min, run 10 min, x2 sets, walk 1 min, run 8 min, plus walk 1 min = 32 mins
6 Sep-13 Sep-14 Sep 15 Sep-16 Sep-17 Sep-18 Sep-19 Walk/Run 2:05
0:34 OFF 0:34 0:23 OFF 0:34 OFF
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
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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