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5k Conditioning Program: 30-40 min pace

(Recorded in Minutes)

Week Sun Mon Tue Wed Thu Fri Sat Total
11 Oct-16 Oct-17 Oct-18 Oct-19 Oct-20 Oct-21 Oct-22 Walk/Run 0:30-0:40
Race Day 5K
Walk 1/Run 10
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.