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 5-km training schedule - Week 1 – Run one minute, walk 90 seconds. Repeat eight times per training session. Do three times a week.
- Week 2 – Run two minutes, walk one minute. Repeat seven times per training session. Do three times a week.
- Week 3 – Run three minutes walk one minute. Repeat six times per training session. Do three times a week.
- Week 4 – Run five minutes, walk two minutes. Repeat four times per training session. Do three times a week.
- Week 5 – Run eight minutes, walk two minutes. Repeat three times per training session. Do three times a week.
- Week 6 – Run 12 minutes, walk one minute. Repeat three times per training session. Do three times a week.
- Week 7 – Run 15 minutes, walk one minute, run fifteen minutes. Do three times a week
- Week 8 – Run 30 minutes continuously.
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