5 km guide
Build up to 5km total
Week 1
Monday | 3km as 60 seconds running, 60 seconds walking
Tuesday | Off
Wednesday | 2.5km as 60 seconds running, 60 seconds walking
Thursday | Off
Friday | Off
Saturday | 2km as 4x 4 minutes running, 60 seconds walking in-between
Sunday | Off
Week 2
Monday | 3km as 2 minutes running, 2 minutes walking
Tuesday | Off
Wednesday | 2.5km as 2 minutes running, 2 minutes walking
Thursday | Off
Friday | Off
Saturday | 3km as 2 x 1km running & 2 x 500m running with 60 seconds walking in-between each
Sunday | Off
Week 3
Monday | 3km as 2 minutes running, 2 minutes walking
Tuesday | Off
Wednesday | 3km as 2 minutes running, 2 minutes walking
Thursday | Off
Friday | Off
Saturday | 3km as 3 x 1km running with 2 minutes walking in-between each
Sunday | Off
Week 4
Monday | 3km as 3 minutes running, 2 minutes walking
Tuesday | Off
Wednesday | 3km as 3 minutes running, 2 minutes walking
Thursday | Off
Friday | Off
Saturday | 3km run
Sunday | Off
Week 5
Monday | 3km as 3 minutes running, 2 minutes walking
Tuesday | Off
Wednesday | 3km as 4 minutes running, 1 minutes walking
Thursday | Off
Friday | Off
Saturday | 3km run
Sunday | Off
Week 6
Monday | 3km as 3 minutes running, 1 minute walking
Tuesday | Off
Wednesday | 3km as 4 minutes running, 30 seconds walking
Thursday | Off
Friday | Off
Saturday | 4km run
Sunday | Off
Week 7
Monday | 3km as 3 minutes running, 1 minute walking
Tuesday | Off
Wednesday | 3.5km as 4 minutes running, 30 seconds walking
Thursday | Off
Friday | Off
Saturday | 4km run
Sunday | Off
Week 8
Monday | 4km as 3 minutes running, 30 seconds walking
Tuesday | Off
Wednesday | 3.5km as 5 minutes running, 30 seconds walking
Thursday | Off
Friday | Off
Saturday | 4km run
Sunday | Off
Week 9
Monday | 4km as 3 minutes running, 30 seconds walking
Tuesday | Off
Wednesday | 3.5km as 7 minutes running, 30 seconds walking
Thursday | Off
Friday | Off
Saturday | 4.5km run
Sunday | Off
Week 10
Monday | 4km as 3 minutes running, 30 seconds walking
Tuesday | Off
Wednesday | 3.5km as 8 minutes running, 30 seconds walking
Thursday | Off
Friday | Off
Saturday | 5km run
Sunday | Off