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5k Conditioning Program: 30-40 min pace

(Recorded in Minutes)

Week Sun Mon Tue Wed Thu Fri Sat Total
5 Sep-7 Sep 8 Sep-9 Sep-10 Sep-11 Sep-12 Sep-13 Walk/Run 1:18
0:26 OFF OFF 0:26 OFF 0:26 OFF
Workout: walk 1 min, run 10 min, x2 sets, walk 1 min, run 2 min, plus walk 1 min = 26 mins
6 Sep-14 Sep 15 Sep-16 Sep-17 Sep-18 Sep-19 Sep-20 Walk/Run 1:24
0:28 OFF OFF 0:28 OFF 0:28 OFF
Workout: walk 1 min, run 10 min, x2 sets, walk 1 min, run 4 min, plus walk 1 min = 28 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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