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5K Training Schedule: Do Your First 
By Olympian Jeff Galloway


  It doesn't take a crazy amount of training time to get you happily across the finish line of a 5K—even if you've been seeing far more of your couch than your workout clothes in the past year.

     We asked Jeff Galloway to create these 5K Training Schedules for Shape.com. Not only is he an Olympic runner who trained himself to run a 5K in 13:41. He's also coached hundreds of thousands of everyday runners and walkers to cross the finish line, without injury, through Galloway training programs, retreats, fitness schools and books. His methods allow average people to reduce stress, enjoy the training while receiving the satisfaction and achievement of crossing the finish line.

Here's what's even better: you only need to train 3 days a week, and walking is part of your "running" plan, even if you're an experienced runner. Walk breaks allow your body to recover, even as you're increasing your distance. If you walk often, you can erase training and race fatigue before it gets you down. Use these programs and top tips to get that finish line high for yourself:

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Beginner 5K Training Schedule: Go from Couch to Finish Line! The non-runner's guide to getting off the couch and across the finish line
By Jeff Galloway

Even if you haven't been working out, this 5K training schedule will let you claim finish line bragging rights in just 8 weeks. You only need to train three days a week, and when you train, you use a combination of walking and running.

 
Success is yours if you follow the training schedule and use these principles:

1. Your mission each day is to cover the distance — don't run hard.

2. Run so slowly that you are not huffing and puffing — even at the end of your workout.

3. Walkers: Every 3 to 5 minutes, on your long walks, shorten your stride to "baby steps" for 30 seconds. This takes pressure off your legs, feet and joints.

4. Recruit someone to join you. Having an exercise partner improves motivation. Get a whole team together.

Beginner 5K Training Schedule


WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
TUESDAY
15MINS. WALK/RUN
15MINS. WALK/RUN
20MINS WALK/RUN
20MINS WALK/RUN
30MINS WALK/RUN
30MINS WALK/RUN
25MINS WALK/RUN
THURSDAY
15MINS WALK/RUN
20MINS WALK/RUN
20MINS WALK/RUN
25MINS WALK/RUN
30MINS WALK/RUN
30MINS WALK/RUN
25MINS WALK/RUN
WEEKENDS (1day only)
2 KM
2.5 KM
3 KM
3.5 KM
4 KM
5 KM
RACE DAY
how much time do i need to walk/run??

Use this chart to figure out how many of your workout minutes you should spend running and how many you should be walking. First, figure out how fast you walk or run a mile, then look below and find out what ratio of walking to running you should be doing.
IF YOU RUN/WALK...

6MINS PER KM
6MINS 30SEC PER KM
7MINS PER KM
7MINS 30SEC PER KM
8MINS PER KM
8MINS 30 SEC PER KM
9MINS PER KM
9MINS 30SEC PER KM
10MINS PER KM
10MINS 30SEC PER KM
11MINS PER KM
11MINS 30SEC PER KM
12MINS PER KM
FINISH TIME

30:00
32:30
35:00
37:30
40:00
42:30
45:00
47:30
50:00
52:30
55:00
57:30
1:00:00
You can find Galloway marathon programs in 85+ cities; find out more at jeffgalloway.com.
Red Navarro
6/6/2013 17:44:13

I have friends who really enjoyed running. I was not that eager to run in a marathon but I do jog. However, I don't take the effort in assessing the distance I take. Once I felt the sweat rolling down my face and body I'm gratified. hehehehe.

Then, just last night, I was at the mall after my work, I passed by Toby's and without a fuss I found myself in front of a booth inquiring about a run to be held two (2) weeks from now. I signed up for my first 5K run!!! ahahahaha.. Good luck to me. I'm just hoping that the training will help me finish my run! (fingers crossed) ;)

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jonrun
6/6/2013 18:41:07

goodluck sir... anyway question you want to ask regarding sa training or sa run mo pwede ako makatunong at pati nadin sa mga babasa ng comment mo salamat and keep running

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