Strong & Confident 5K (8 weeks)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:49

With intervals of running/walking 3x a week, plus strength-work exercises 3x a week, you'll be able to feel stronger and more confident about yourself in just a few weeks. This plan is a GREAT way to get you fit and into a great cardio and strength routine. 8 week plan.

Sample Day 1
0:30:00

Total time: 30 minutes
Workout:
2-3 min warm-up
Intervals of 2 min run + 1 min walk x 8-10 repetitions
2-3 min cooldown
Gentle stretching post-workout

Sample Day 3
0:35:00

Total time: 35 minutes
Workout:
5 min warm up
Intervals of 2-2.5 min run + 30 seconds walk x ~10 repetitions
5 min cooldown
Jumping jacks! (30 seconds)
Gentle stretching post-workout

Sample Day 6
0:35:00

Total time: 35 minutes
Workout:
2-3 min warmup
Intervals of 3 min run + 1 min walk x 8 repetitions
2-3 min cooldown
Gentle stretching post-workout

Sample Day 8
0:35:00

Total time: 35 minutes
Workout:
2-3 min warmup
Intervals of 5 minutes run + 1 min walk x 4 repetitions
2-3 min cooldown
Gentle stretching post-workout

Sample Day 10
0:30:00

Total time: 30 minutes
Workout:
2-3 min warmup
Intervals of 4 min run + 30 seconds walk x 6 repetitions
2-3 min cooldown
Gentle stretching post-workout

Sample Day 13
0:35:00

Total time: 35 minutes
Workout:
2-3 min warmup
Intervals of 5 min run + 30 seconds walk x 5 repetitions
2-3 min cooldown
Gentle stretching post-workout

Sample Day 15
0:40:00

Total time: 40 minutes
Workout:
2-3 min warmup
6 min run + 1 min walk
9 min run + 1 min walk
6 min run + 1 min walk
9 min run + 1 min walk
2-3 min cooldown
Gentle stretching post-workout

Rachel Spurrier
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Go & Glow

Training for your first 5k or want a good running/general fitness routine, or have specific time goals for a 10k, half or full marathon? Let's work together! Rachel is a RRCA Certified Running Coach and Pre/Post Natal Exercise Specialist. She is a 3x Boston Marathon qualifier (each time running qualifying times less than a year postpartum), so she understands firsthand what it is like to get back into running and general fitness after having kids. Contact Rachel for training plans & coaching.