If you can confidently run 5km and are looking to take your running to the next level, this program is for you. Like our beginner run program, Laura will be guiding you every step of the way. With new distance-based motivational cues to cheer you on throughout the 8 week program.
You've proven to yourself that you ARE a runner and now it's time to take your running to the next level! Our KICRUN km program is designed by experts to help you build endurance, increase fitness and boost your confidence.
I'll be right by your side, cheering you on with every stride. Want to run 10km straight in just 8 weeks? If you don't think a 5K seems possible or you don't think you have enough time or energy, this 5K schedule may help you. It includes several short sessions during the week of only about 30 minutes each.
Write when you'll exercise in your calendar, and make a note of when your 5K race is taking place. If you're not comfortable running, you can walk instead! Give it a try and you might just meet your goal and finish a 5K. If you're only beginning to exercise, make sure you start slowly. Start with a slower pace and exercise for shorter times, such as a few short walks spread throughout the day.
Work your way up to moving faster and for longer periods as your body adjusts. Then begin the 5K training schedule once you're able to exercise for 30 minutes at a time.
The Department of Health and Human Services also recommends getting minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Being active 30 minutes a day on most days of the week can help you meet the guidelines. Consider using this seven-week 5K run training schedule as your guide.
It's tailored for beginners or anyone who wants to complete a 5K race. You can also adapt it for a 5K walk. This 5K training schedule includes a mix of running, walking and resting. This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity. Remember, you can run or walk slowly to help your body adjust to this 5K training schedule.
If you'd like to choose a different exercise instead of walking on the walking days, you can try cross-training and do alternative exercises such as water running, cycling or rowing. Under this 5K run training schedule, you'll spend some of your time walking. As the weeks progress, you'll gradually increase time spent running and reduce the time spent walking. Or you can always walk, if you're adapting the training for a 5K walk. One day a week — Friday on this 5K schedule — is a day of rest from exercise.
This gives your muscles time to recover. On Sunday, you can either take another day of rest or enjoy a walk for as long as you'd like. Also take a day of rest the day before your race.
On this 5K run training schedule, race day falls on Saturday of your seventh week. There is a problem with information submitted for this request. Subscribe to our mailing list for advice from Hal, training tips, and updates on our programs and apps. By submitting your email address, you are consenting to receive communications from halhigdon.
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Transparency is important to us. View our Privacy Policy. Facebook Twitter. So lace up your running shoes. Novice This program has been designed for new runners looking for a training program to prepare them for a 10K race. Intermediate This is the Intermediate 10K Training Program, for runners who want to improve their performances.
Advanced This 10K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10K or beyond and who want to
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