WorkoutGuru

5k Run for beginner (Galloway’s approach)

Author: WorkoutGuru
Discipline: run | Level: beginners | Week: 15
Description

This training plan is aimes at those who want to make their first race on the distance of 5 Km. It consists of 15 weeks with an increase in training time. Is ispired by the Galloway's approach.

Week 1

DAY 1

walking / cross-training

DAY 2

RUN 10-15 MIN

DAY 3

walking / cross-training

DAY 4

RUN 10-15 MIN

DAY 5

walking / cross-training

DAY 6

REST DAY

DAY 7

RUN 1 MILE

Week 2

DAY 1

walking / cross-training

DAY 2

RUN 15 MIN

DAY 3

walking / cross-training

DAY 4

RUN 15 MIN

DAY 5

walking / cross-training

DAY 6

REST DAY

DAY 7

RUN 1 MILE

Week 3

DAY 1

walking / cross-training

DAY 2

RUN 15-20 MIN

DAY 3

walking / cross-training

DAY 4

RUN 15-20 MIN

DAY 5

walking / cross-training

DAY 6

REST DAY

DAY 7

RUN 1.5 MILES

Week 4

DAY 1

walking / cross-training

DAY 2

RUN 15-20 MIN

DAY 3

walking / cross-training

DAY 4

RUN 15-20 MIN

DAY 5

walking / cross-training

DAY 6

REST DAY

DAY 7

RUN 1.5 MILES

Week 5

DAY 1

walking / cross-training

DAY 2

RUN 20-25 MIN

DAY 3

walking / cross-training

DAY 4

RUN 20-25 MIN

DAY 5

walking / cross-training

DAY 6

REST DAY

DAY 7

RUN 2 MILES

Week 6

DAY 1

walking / cross-training

DAY 2

RUN 20-25 MIN

DAY 3

walking / cross-training

DAY 4

RUN 20-25 MIN

DAY 5

walking / cross-training

DAY 6

REST DAY

DAY 7

RUN 2 MILES

Week 7

DAY 1

walking / cross-training

DAY 2

RUN 25-30 MIN

DAY 3

walking / cross-training

DAY 4

RUN 25-30 MIN

DAY 5

walking / cross-training

DAY 6

REST DAY

DAY 7

RUN 2.5 MILES

Week 8

DAY 1

walking / cross-training

DAY 2

RUN 25-30 MIN

DAY 3

walking / cross-training

DAY 4

RUN 25-30 MIN

DAY 5

walking / cross-training

DAY 6

REST DAY

DAY 7

RUN 2.5 MILES

Week 9

DAY 1

walking / cross-training

DAY 2

RUN 30 MIN

DAY 3

walking / cross-training

DAY 4

RUN 30 MIN

DAY 5

walking / cross-training

DAY 6

REST DAY

DAY 7

RUN 3 MILES

Week 10

DAY 1

walking / cross-training

DAY 2

RUN 30 MIN

DAY 3

walking / cross-training

DAY 4

RUN 30 MIN

DAY 5

walking / cross-training

DAY 6

REST DAY

DAY 7

RUN 3 MILES

Week 11

DAY 1

walking / cross-training

DAY 2

RUN 30 MIN

DAY 3

walking / cross-training

DAY 4

RUN 30 MIN

DAY 5

walking / cross-training

DAY 6

REST DAY

DAY 7

RUN 3.5 MILES

Week 12

DAY 1

walking / cross-training

DAY 2

RUN 30 MIN

DAY 3

walking / cross-training

DAY 4

RUN 30 MIN

DAY 5

walking / cross-training

DAY 6

REST DAY

DAY 7

RUN 3.5 MILES

Week 13

DAY 1

walking / cross-training

DAY 2

RUN 30 MIN

DAY 3

walking / cross-training

DAY 4

RUN 30 MIN

DAY 5

walking / cross-training

DAY 6

REST DAY

DAY 7

RUN 4 MILES

Week 14

DAY 1

walking / cross-training

DAY 2

RUN 30 MIN

DAY 3

walking / cross-training

DAY 4

RUN 30 MIN

DAY 5

walking / cross-training

DAY 6

REST DAY

DAY 7

RUN 4 MILES

Week 15

DAY 1

walking / cross-training

DAY 2

RUN 30 MIN

DAY 3

walking / cross-training

DAY 4

RUN 30 MIN

DAY 5

RUN 30 MIN

DAY 6

REST DAY

DAY 7

RACE