EOOC 5K Training Plan

 

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Time Running/ Total Time
Week 1	5 min brisk walk 4 x (1 min run +  1 min brisk walk) 5 min brisk walk	30 min brisk walk	Same as  Day 1	Same as  Day 2	Same as  Day 1	Same as  Day 2	If you train this day, same as Day 2	12 min / 144 min
Week 2	5 min brisk walk 6 x (1 min run +  1 min brisk walk) 5 min brisk walk	30 min brisk walk	Same as  Day 1	Same as  Day 2	Same as  Day 1	Same as  Day 2	If you train this day, same as Day 2	18 min / 156 min
Week 3	5 min brisk walk 8 x (1 min run +  1 min brisk walk) 5 min brisk walk	30 min brisk walk	Same as  Day 1	Same as  Day 2	Same as  Day 1	Same as  Day 2	If you train this day, same as Day 2	24 min / 168 min
Week 4	5 min brisk walk 10 x (1 min run +  1 min brisk walk) 5 min brisk walk	30 min brisk walk	Same as  Day 1	Same as  Day 2	Same as  Day 1	Same as  Day 2	If you train this day, same as Day 2	30 min / 180 min
Week 5	5 min brisk walk 6 x (2 min run +  1 min brisk walk) 5 min brisk walk	40 min brisk walk	Same as  Day 1	Same as  Day 2	Same as  Day 1	Same as  Day 2	If you train this day, same as Day 2	36 min / 204 min
Week 6	5 min brisk walk 8 x (2 min run +  1 min brisk walk) 5 min brisk walk	40 min brisk walk	Same as  Day 1	Same as  Day 2	Same as  Day 1	Same as  Day 2	If you train this day, same as Day 2	48 min / 222 min
Week  7	5 min brisk walk 6 x (3 min run +  2 min brisk walk) 5 min brisk walk	40 min brisk walk	Same as  Day 1	Same as  Day 2	Same as  Day 1	Same as  Day 2	If you train this day, same as Day 2	54 min / 240 min
Week  8	5 min brisk walk 6 x (4 min run +  1 min brisk walk) 5 min brisk walk	40 min brisk walk	Same as  Day 1	Same as  Day 2	Same as  Day 1	Same as  Day 2	If you train this day, same as Day 2	72 min / 240 min
Week 9	5 min run 3 min brisk walk 5 x (4 min run +  1 min brisk walk) 4 strides 5 min run	40 min brisk walk	Same as  Day 1	Same as  Day 2	Same as  Day 1	Same as  Day 2	If you train this day, same as Day 2	102 min / 246 min
Week 10	5 min run 3 min brisk walk 5 x (4 min run +  1 min brisk walk) 6 strides 5 min run	40 min brisk walk	Same as  Day 1	Same as  Day 2	Same as  Day 1	Same as  Day 2	5K Race Day!	148 min / 292 min

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This 10-week training plan is designed to meet national physical activity guidelines for moderate - vigorous exercise (150 minutes per week) while, at the same time, gradually increasing the amount of vigorous exercise for more cardiovascular work.

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