Training Guide: 5K Run/Walk

These schedules are only guides. Take breaks and make adjustments according to how you are feeling. It is also a good idea to check with your physician before starting any kind of training program.

Week # MON TUE WED THU FRI SAT SUN
Feb. 19 (1) Off or XT 10 min. run/walk Off or XT 10 min. run/walk Off or XT OFF 15 min. run/walk
Feb. 26 (2) Off or XT 10 min. run/walk Off or XT 10 min. run/walk Off or XT OFF 1 mile run/walk
Mar. 5 (3) Off or XT 13 min. run/walk Off or XT 13 min. run/walk Off or XT OFF 1.5 mile run/walk
Mar. 12 (4) Off or XT 15 min. run/walk Off or XT 15 min. run/walk Off or XT OFF 1.5 mile run/walk
Mar. 19 (51) Off or XT 18 min. run/walk Off or XT 18 min. run/walk Off or XT OFF 2 mile run/walk
Mar. 26 (6) Off or XT 20 min. run/walk Off or XT 20 min. run/walk Off or XT OFF 2 mile run/walk

Apr. 2

(7)

 Off or XT 25 min. run/walk Off or XT 25 min. run/walk Off or XT OFF 2.5 mile run/walk
Apr. 9 (8) Off or XT 25 min. run/walk Off or XT 25 min. run/walk Off or XT 5K Event 3.1 miles
Apr. 14 		OFF

Apr. 16 (9)

 Off or XT 25 min. run/walk Off or XT 25 min. run/walk Off or XT OFF 2-3 miles run/walk


This program assumes that you have not been running at all.
During your training, you may want to begin walking the distance, develop a brisk walk, insert a few jogs, and incorporate the running as desired or simply walk. Some people alternate walking with running. The goal is to finish and feel a sense of accomplishment!

Training tips:

  1. You can do the long run on Saturday if you wish. In that case talk the Friday off from exercising.
  2. On your "long runs", take more walking breaks.
  3. XT means cross training. You can walk or do some form of non-pounding exercise, such as swimming, cycling, or exercise machines, for 10 minutes or so at an easy pace.
  4. Train with others. After the fitness workout, socialize over a cup of coffee!

Training program developed by the Spirit of St. Louis Marathon, and is a suggested program. Participants are training at their own risk and should always consult a physician before engaging in a fitness program.

For more event information www.stlouismarathon.com.

Training program developed by the Spirit of St. Louis Marathon, and is a suggested program. Participants are training at their own risk and should always consult a physician before engaging in a fitness program.