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5k Conditioning Program: 30-40 min pace

(Recorded in Minutes)

Week Sun Mon Tue Wed Thu Fri Sat Total
3 Aug-24 Aug-25 Aug-26 Aug-27 Aug-28 Aug-29 Aug-30 Walk/Run 1:09
0:23 OFF OFF 0:23 OFF 0:23 OFF
Workout: walk 1 min, run 10 min, x2 sets, plus walk 1 min = 23 mins
4 Aug-31 Sep 1 Sep-2 Sep-3 Sep-4 Sep-5 Sep-6 Walk/Run 1:09
0:23 OFF OFF 0:23 OFF 0:23 OFF
Workout: walk 1 min, run 10 min, x2 sets, plus walk 1 min = 23 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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