Fast Trak to a 5K

 

Running a 5k is a great way to motivate yourself to exercise and also a wonderful feeling when you cross thew finish line! A 5 k is 3.2 miles. I have put together a Fast Trak to a 5k program which could get you ready in 4 weeks if you already have a base of being able to alternate between running and walking for 30 minutes. If you need longer to train take 8 weeks and for the first 4 weeks cut all times and distance in half. Happy Running!!!

Sunshine’s Fast Trak to a 5k

5K Training Program *2 days should be rest days or light walking days
4 week program        
  Day 1 Day 2 Day 3 Day 4 Day 5
Week 1 run/walk 30 mins Strength Circuit run/walk 30 mins Strength Circuit Run/Walk 3 miles
 
  * Run 5 minutes and then walk 5 minutes  
           
Week 2 run/walk 30 mins Strength Circuit run/walk 30 mins Strength Circuit Run/Walk 3.5 miles
 
  * Run 6 minutes and walk 4 minutes    
           
Week 3 run/walk 30 mins Strength Circuit run/walk 30 mins Strength Circuit Run/Walk 3.2 miles
 
  *Run 7 minutes and walk 3 minutes    
           
Week 4 run/walk 30 mins Strength Circuit run/walk 30 mins Strength Circuit Race Day
 
  *Run 8 minutes and walk 2 minutes    
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