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5k Conditioning Program: 30-40 min pace

(Recorded in Minutes)

Week Sun Mon Tue Wed Thu Fri Sat Total
10 Oct-13 Oct-14 Oct-15 Oct-16 Oct-17 Oct-18 Oct-19 Walk/Run 2:05
0:23 OFF 0:34 0:34 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
  • Don't worry about pace or distance as the goal is to increase the interval of time running/walking.
  • Week 1 will incorporate 1 min walk/5 min run.
  • Week 2 will increase to 1 min walk/7 min run.
  • All other weeks will progress to the formula of 1 min walk/10 min run.

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