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5k Conditioning Program: 30-40 min pace

(Recorded in Minutes)

Week Sun Mon Tue Wed Thu Fri Sat Total
7 Sep-21 Sep 22 Sep-23 Sep-24 Sep-25 Sep-26 Sep-27 Walk/Run 1:27
0:29 OFF OFF 0:29 OFF 0:29 OFF
Workout: walk 1 min, run 10 min, x2 sets, walk 1 min, run 5 min, plus walk 1 min = 29 mins
8 Sep-28 Sep-29 Sep-30 Oct-1 Oct-2 Oct-3 Oct-4 Walk/Run 1:30
0:30 OFF OFF 0:30 OFF 0:30 OFF
Workout: walk 1 min, run 10 min, x2 sets, walk 1 min, run 6 min, plus walk 1 min = 30 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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