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The Coach | Intro to the Plan | The Plan | Words of Caution
 Hi, I'm Jolene Butler! I have been an avid runner for several years and have been mentoring and coaching runners for about a year. This past fall I became an official RRCA running coach. I love helping new runners meet their goals whether it be their first 5k, half marathon or full marathon as well as experienced runners who want to meet a new goal related to time or distance. Most of my own experience lies in distance running; half and full marathons, but I am learning to love the 5k distance and enjoy the challenge of a short race.
If you have any questions about this particular plan or are interesting in my coaching services to help you meet your goals feel free to email me at Jolene.k.aden@gmail.com
This plan is intended for the non-runner or a beginning runner looking for consistency and a plan that will get them to the point where they can finish a 5k comfortably. I chose to write this plan primarily with intervals as I believe they help build endurance without over taxing the body.
When you begin, keep the running intervals at a conversational pace; no sprinting necessary or required. Conversational pace running increases the type of cells that you need to build endurance. There are many interval apps available for smart phones. Here is one that I really like:
Before beginning each assigned day, start with a brisk 5 minute walk as a warm up. I also recommend a 5 minute walk as a cool down. Also include your 5 minute walking warm up on race day. This will get your muscles warm and ready to go.
Do not omit your warm up on race day. Arrive to the race site 5 minutes earlier than you normally would. Usually it is a nice walk
from the parking area to the starting line, but add a little distance
into your walk. Maybe circle the parking lot once or go to and from
your car an extra time. This will help your body be warm and ready to
go, just like you did for all of your training runs.
Remember when you begin that anyone can do anything for one minute! The intervals increase as the weeks go by, but for the first few runs, the “run time” is limited to 1-2 minutes. If this is your first 5k, your goal here is to finish, while at the same time having fun!
While training for a 5k without a regularly running regimen beforehand should ideally last a little longer than 6 weeks, this plan will get to the point where you can comfortably run a 5k with the use of intervals; utilizing both running and walking to get to the finish line.
One of the main differences between this plan and the 10 week plan is the inclusion of the 4th run each week. This will help to build your endurance in a shorter period of time. The number of intervals will also increase a little more quickly.
Note from the Race Director: YOU CAN ALWAYS SUBSTITUTE ALL WALKING IN HERE AS WELL WITH NO RUNNING. Just match the total number of minutes. It's still a great plan to get you used to moving the whole time of a 5K! The Showdown 5K is very walker friendly!
| Week |
WORKOUT #1 |
WORKOUT #2 |
WORKOUT #3 |
WORKOUT #4 |
1 |
Intervals of
1 minute running and
1 minute walking.
Repeat this 5 times. |
Intervals of
1 minute running and
1 minute walking.
Repeat this 7 times. |
Intervals of
1 minute running and
1 minute walking.
Repeat this 8 times. |
Intervals of
1 minute running and
1 minute walking.
Repeat this 10 times. |
2 |
Intervals of
1 minute running and
1 minute walking.
Repeat this 8 times. |
Intervals of
2 minutes running and
1 minute walking.
Repeat this 5 times. |
Intervals of
2 minutes running and
1 minute walking.
Repeat this 6 times. |
Intervals of
2 minutes running and
1 minute walking.
Repeat this 8 times. |
3 |
Intervals of
2 minutes running and
1 minute walking.
Repeat this 8 times. |
Intervals of
2 minutes running and
1 minute walking.
Repeat this 9 times. |
Intervals of
3 minutes running and
1 minute walking.
Repeat this 7 times. |
Intervals of
3 minutes running and
1 minute walking.
Repeat this 8 times. |
4 |
Intervals of
4 minutes running and
1 minute walking.
Repeat this 6 times. |
Intervals of
4 minutes running and
1 minute walking.
Repeat this 7 times. |
Intervals of
4 minutes running and
1 minute walking.
Repeat this 8 times. |
Intervals of
4 minutes running and
1 minute walking.
Repeat this 9 times. |
5 |
Intervals of
4 minutes running and
1 minute walking.
Repeat this 8 times. |
Intervals of
4 minutes running and
1 minute walking.
Repeat this 9 times. |
Intervals of
5 minutes running and
1 minute walking.
Repeat this 7 times. |
Intervals of
5 minutes running and
1 minute walking.
Repeat this 8 times. |
6 |
Intervals of
5 minutes running and
1 minute walking.
Repeat this 6 times. |
Intervals of
5 minutes running and
1 minute walking.
Repeat this 6 times. |
REST |
RACE DAY!
Run your 5k using your 5:1 interval (5 minutes running, 1 minute walking) and finish STRONG! |
Week |
Run #1 |
Run #2 |
Run #3 |
1 |
Intervals of
1 minute running and
1 minute walking.
Repeat this 5 times. |
Intervals of
1 minute running and
1 minute walking.
Repeat this 7 times. |
Intervals of
1 minute running and
1 minute walking.
Repeat this 8 times. |
2 |
Intervals of
1 minute running and
1 minute walking.
Repeat this 8 times. |
Intervals of
2 minutes running and 1 minute walking.
Repeat this 5 times. |
Intervals of
2 minutes running and 1 minute walking.
Repeat this 6 times. |
3 |
Intervals of
2 minutes running and 1 minute walking.
Repeat this 7 times. |
Intervals of
2 minutes running and 1 minute walking.
Repeat this 7 times. |
Intervals of
2 minutes running and 1 minute walking.
Repeat this 9 times. |
4 |
Intervals of
2 minutes running and 1 minute walking.
Repeat this 9 times. |
Intervals of
3 minutes running and 1 minute walking.
Repeat this 7 times. |
Intervals of
5 minutes running and 1 minute walking.
Repeat this 3 times. |
5 |
Intervals of
5 minutes running and 1 minute walking.
Repeat this 3 times. |
Intervals of
5 minutes running and 1 minute walking.
Repeat this 4 times. |
Run for 17 minutes. |
6 |
Intervals of
5 minutes running and 1 minute walking.
Repeat this 4 times. |
Intervals of
5 minutes running and 1 minute walking.
Repeat this 5 times. |
Run for 18 minutes. |
7 |
Intervals of
10 minutes running and 1 minute walking.
Repeat this 2 times. |
Intervals of
10 minutes running and 1 minute walking.
Repeat this 2 times. |
Run for 20 minutes. |
8 |
Run for 20 minutes. |
Run for 22 minutes. |
Run for 24 minutes. |
9 |
Run for 24 minutes. |
Run for 26 minutes. |
Run for 30 minutes. |
10 |
Run for 30 minutes. |
Run for 25 minutes. |
5K Day!! |
You accept this training plan at your own risk. You understand that any fitness plan should not be undertaken without the guidance and supervision of your doctor. These plans are provided as a tool for general guidance.
The Active Joe, Showdown Half Marathon, and the coaches providing these training plans are not responsible for any injuries arising from this generalized training plan.
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