|| Nothing to 5k ||
Let’s do this!
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | 100 meter run / 300 meter walk x 3 times | Strength & Mobility exercises | 100 meter run / 300 meter walk x 4 times | Rest | Strength & Mobility exercises | 100 meter run / 300 meter walk x 3 times | Rest |
| 2 | 200 meter run / 200 meter walk x 3 times | Strength & Mobility exercises | 100 meter run / 300 meter walk x 4 times | Rest | Strength & Mobility exercises | 200 meter run / 200 meter walk x 3 times | Rest |
| 3 | 200 meter run / 200 meter walk x 3 times | Strength & Mobility exercises | 200 meter run / 200 meter walk x 4 times | Rest | Strength & Mobility exercises | 200 meter run / 200 meter walk x 3 times | Rest |
| 4 | 300 meter run / 100 meter walk x 3 times | Strength & Mobility exercises | 200 meter run / 200 meter walk x 4 times | Rest | Strength & Mobility exercises | 300 meter run / 100 meter walk x 3 times | Rest |
| 5 | 300 meter run / 100 meter walk x 3 times | Strength & Mobility exercises | 300 meter run / 100 meter walk x 4 times | Rest | Strength & Mobility exercises | 300 meter run / 100 meter walk x 3 times | Rest |
| 6 | 400 meter run / 100 meter walk x 3 times | Strength & Mobility exercises | 400 meter run / 100 meter walk x 4 times | Rest | Strength & Mobility exercises | 400 meter run / 100 meter walk x 3 times | Rest |
| 7 | 600 meter run / 100 meter walk x 3 times | Strength & Mobility exercises | 400 meter run / 100 meter walk x 4 times | Rest | Strength & Mobility exercises | 600 meter run / 100 meter walk x 3 times | Rest |
| 8 | 800 meter run / 100 meter walk x 2 times | Strength & Mobility exercises | 600 meter run / 100 meter walk x 3 times | Rest | Strength & Mobility exercises | 800 meter run / 100 meter walk x 2 times | Rest |
| 9 | 1200 meter run / 100 meter walk x 2 times | Strength & Mobility exercises | 800 meter run / 100 meter walk x 2 times | Rest | Rest | 1.6 km (1 mile) | Rest |
| 10 | Rest | Rest | 1.6 km (1 mile) | Rest | Strength & Mobility exercises | 1200 meter run / 100 meter walk x 2 times | Rest |
| 11 | 1.6 km (1 mile) | Strength & Mobility exercises | 2 km (1.2 miles) | Rest | Strength & Mobility exercises | 1.6 km (1 mile) | Rest |
| 12 | 2 km (1.2 miles) | Strength & Mobility exercises | 3 km (1.9 miles) | Rest | Strength & Mobility exercises | 2 km (1.2 miles) | Rest |
| 13 | 3 km (1.9 miles) | Strength & Mobility exercises | 4 km (2.5 miles) | Rest | Strength & Mobility exercises | 3 km (1.9 miles) | Rest |
| 14 | 4 km (2.5 miles) | Strength & Mobility exercises | 2 km (1.2 miles) | Rest | Rest | 5 km (3.1 miles) | Rest |