8-week Training Plan for 5km
| DAY | MON | TUE | WED | THU | FRI | SAT | SUN |
|---|---|---|---|---|---|---|---|
| WEEK 1 | 15mins Walk/Run | Rest | 15mins Walk/Run | Rest | Rest | 20mins Walk/Run | Rest |
| WEEK 2 | 15mins Walk/Run | Rest | 15mins Walk/Run | Rest | Rest | 25mins Walk/Run | Rest |
| WEEK 3 | 20mins Walk/Run | Rest | 20mins Walk/Run | Rest | Rest | 30mins Walk/Run | Rest |
| WEEK 4 | 20mins Walk/Run | Rest | 20mins Walk/Run | Cross Train 20mins | Rest | 30mins Walk/Run | Rest |
| WEEK 5 | 20mins Walk/Run | Rest | 25mins Walk/Run | Cross Train 20mins | Rest | 30mins Walk/Run | Rest |
| WEEK 6 | 25mins Walk/Run | Rest | 25mins Walk/Run | Cross Train 20mins | Rest | 40mins Walk/Run | Rest |
| WEEK 7 | 25mins Walk/Run | Rest | 25mins Walk/Run | Cross Train 25mins | Rest | 45mins Walk/Run | Rest |
| WEEK 8 | 20mins Walk/Run | Rest | 20mins Walk/Run | Rest | Rest | 10mins Walk/Run | 5KM |
Note:
- Consult a GP before commencing any training plan.
- Always warm-up with stretches before starting.
- Bring water with you on your run / walk.
- Walk / Run – You should be able to hold a conversation at all times. If you can’t, you’re working too hard!
- Cross Train – Cycling, Swimming, Conditioning, Spinning, etc
