Running Room

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

5k Conditioning Program: 30-40 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 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
10 Oct-12 Oct-13 Oct-14 Oct-15 Oct-16 Oct-17 Oct-18 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
11 Oct-19 Oct-20 Oct-21 Oct-22 Oct-23 Oct-24 Oct-25 Walk/Run 0:30-0:40
Race Day 5K
Walk 1/Run 10
           
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.

Top