5K Run/Walk - Great for new runners or returning from injury or pregnancy

Average Weekly Training Hours 03:07
Training Load By Week
Average Weekly Training Hours 03:07
Training Load By Week

5K training plan for those just starting to run, returning from injury, pregnancy or getting back into for a few weeks. 10 weeks of fun work outs with short strength circuits built in to help prevent injury and build fitness.

Sample Day -5
0:30:00
Walk/Run Intervals

Walk for 5 minutes to warm up
Then alternate the following 5 times:
Walk 3 minutes
Run 1 minute
Walk for 5 minutes to cool down

Sample Day -4
0:30:00
Walk/Run Intervals

Walk for 5 minutes to warm up
Then alternate the following 5 times:
Walk 3 minutes
Run 1 minute
Walk for 5 minutes to cool down

Sample Day -4
0:10:00
Strength Circuit 1

Squats
Jumping Jacks
Glute Bridge
Plank
Superman
Push Up
Clamshell
Single Leg Deadlift

Sample Day -2
0:30:00
Walk/Run Intervals

Walk for 5 minutes to warm up
Then alternate the following 5 times:
Walk 3 minutes
Run 1 minute
Walk for 5 minutes to cool down

Sample Day -2
0:10:00
Strength Circuit 1

Squats
Jumping Jacks
Glute Bridge
Plank
Superman
Push Up
Clamshell
Single Leg Deadlift

Sample Day 0
0:30:00
Walk/Run Intervals

Walk for 5 minutes to warm up
Then alternate the following 5 times:
Walk 3 minutes
Run 1 minute
Walk for 5 minutes to cool down

Sample Day 63
3.12mi
RACE!

Race your 5K and don't forget to celebrate your bad ass self at the end!

Kelly Zibell
|
Blend Fitness

I'm passionate about teaching you how to be healthy and how to blend fitness into your life, without losing your sanity or your relationship. I draw on my experiences as a 60+ hour a work week executive and busy mom of an active toddler. I've tried it ALL trying to find out what works. Let's come up with your plan and get you to your goal!