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Train for a 5K in One Month

Train for a 5K in One Month

Source: About.com

Did you sign up for a 5K race and forget to train? If you suddenly realized that your 5K is about a month away, then this training schedule is for you. It's a four-week training program designed for beginner run/walkers who want to build up to continuously running a 5K (3.1 miles) in a month.

This training schedule (see below) is a run/walk to continuous running program. Each week, you'll make slight increases in your running distance while making small decreases in your walking distances. After four weeks, you'll be able to run the 5K distance without walking break. Of course, if you want to take a walking break during your 5K, that's OK, too!

Although this schedule is for beginners, I wouldn't advise using it if you haven't been active in the past month. Ideally, to start this training program, you're active a couple days a week or you can already run a 1/2 mile comfortably.

Notes about the training schedules:

You don't have to do your runs on specific days; however, you should try not to run two days in a row. Either take a complete rest day or do cross-training on the days in between runs. Cross-training can be cycling, yoga, swimming, or any other activity (other than running) that you enjoy. Strength-training 2-3 times a week is also very beneficial for runners.

If you find that this training program is progressing too quickly for you, you can stay on a week and repeat the workouts before moving on to the next week.

Week 1:
Day 1: Run 10 minutes, walk 1 min – repeat 2 times
Day 2: Rest or cross-train
Day 3: Run 12 minutes, walk 1 min – repeat 2 times
Day 4: Rest
Day 5: Run 13 minutes, walk 1 min – repeat 2 times
Day 6: Rest or cross-train
Day 7: Rest

Week 2:
Day 1: Run 15 minutes, walk 1 min - repeat 2 times
Day 2: Rest or cross-train
Day 3: Run 17 minutes, walk 1 min, run 7 min
Day 4: Rest
Day 5: Run 19 minutes, walk 1 min, run 7 min
Day 6: Rest or cross-train
Day 7: Rest

Week 3:
Day 1: Run 20 minutes, walk 1 min, run 6 min
Day 2: Rest or cross-train
Day 3: Run 24 minutes
Day 4: Rest
Day 5: Run 26 minutes
Day 6: Rest or cross-train
Day 7: Rest

Week 4:
Day 1: Run 28 minutes
Day 2: Rest or cross-train
Day 3: Run 30 minutes
Day 4: Rest
Day 5: Run 20 minutes
Day 6: Rest
Day 7: Race Day! Run 3.1 miles