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5k Conditioning Program: 30-40 min pace

(Recorded in Minutes)

Week Sun Mon Tue Wed Thu Fri Sat Total
1 Aug-10 Aug-11 Aug-12 Aug-13 Aug-14 Aug-15 Aug-16 Walk/Run 1:15
0:25 OFF OFF 0:25 OFF 0:25 OFF
Workout: walk 1 min, run 5 min, x4 sets, plus walk 1 min = 25 mins
2 Aug-17 Aug-18 Aug-19 Aug-20 Aug-21 Aug-22 Aug-23 Walk/Run 1:15
0:25 OFF OFF 0:25 OFF 0:25 OFF
Workout: walk 1 min, run 7 min, x3 sets, plus walk 1 min = 25 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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