WWF Training Plans

< Back to Training Plans

5k Training Plan

Beginner | Intermediate

BEGINNER 12 WEEK 5K TRAINING PLAN

	WEEK 1
MON	Easy 10 mins walk/jog
TUES	REST
WED	REST
THURS	REST
FRI	Easy 10 mins walk/jog
SAT	REST
SUN	REST

	WEEK 2
MON	Easy 10 mins walk/jog
TUES	REST
WED	REST
THURS	Easy 10 mins walk/jog
FRI	REST
SAT	REST
SUN	Easy 10 mins walk/jog

	WEEK 3
MON	REST
TUES	Easy 10 mins walk/jog
WED	REST
THURS	Easy 10 mins walk/jog
FRI	REST
SAT	REST
SUN	Easy 10-15 mins walk/jog

	WEEK 4
MON	REST
TUES	10 mins jog
WED	REST
THURS	Easy 10 mins walk/jog
FRI	REST
SAT	REST
SUN	Easy 10-15 mins walk/jog

	WEEK 5
MON	REST
TUES	REST
WED	Easy 10 mins jog
THURS	REST
FRI	Easy 10-15 mins walk/jog
SAT	REST
SUN	Easy 15 mins jog

	WEEK 6
MON	REST
TUES	Easy 10 mins jog
WED	REST
THURS	10-15 mins jog
FRI	REST
SAT	REST
SUN	Easy 10 mins jog

	WEEK 7
MON	REST
TUES	10 mins jog
WED	REST
THURS	15 mins jog
FRI	REST
SAT	REST
SUN	20 mins jog

	WEEK 8
MON	REST
TUES	10-15 mins easy jog
WED	REST
THURS	15 mins easy jog
FRI	REST
SAT	REST
SUN	20 mins jog

	WEEK 9
MON	REST
TUES	15 mins easy jog
WED	REST
THURS	REST
FRI	15 mins jog
SAT	REST
SUN	20-25 mins non-stop jog

	WEEK 10
MON	REST
TUES	REST
WED	20 mins jog
THURS	REST
FRI	10-15 mins easy jog
SAT	REST
SUN	25-30 mins jog

	WEEK 11
MON	REST
TUES	15 mins jog
WED	REST
THURS	20 mins jog
FRI	REST
SAT	REST
SUN	Minimum 30 mins jog

	WEEK 12
MON	REST
TUES	10 mins jog
WED	REST
THURS	15 mins jog
FRI	REST
SAT	REST
SUN	RACE DAY!

INTERMEDIATE 12 WEEK 5K TRAINING PLAN

	WEEK 1
MON	Easy 20 mins run
TUES	REST
WED	Easy 20 mins run
THURS	REST
FRI	REST
SAT	REST
SUN	25-30 mins easy jog

	WEEK 2
MON	REST
TUES	Easy 20 mins run
WED	REST
THURS	Easy 20 mins run
FRI	REST
SAT	Easy 20 mins run
SUN	25 mins easy jog

	WEEK 3
MON	REST
TUES	20 mins steady pace
WED	REST
THURS	Warm-up then 10-15 minutes alternating 2 minutes quick running, 2 minutes slow running. Cool-down.
FRI	REST
SAT	REST
SUN	30 mins relaxed pace run

	WEEK 4
MON	REST
TUES	20-25 mins easy run
WED	Hit the trails or forest for a 30 mins run, alternating fast and slow bursts as you feel.
THURS	REST
FRI	Steady 20-25 mins run
SAT	REST
SUN	35-40 mins slow run

	WEEK 5
MON	REST
TUES	Relaxed 20 mins run
WED	Warm-up then 3 x 5 minutes brisk running, 3 minutes walking. Cool-down.
THURS	REST
FRI	25 mins steady paced run
SAT	REST
SUN	Repeat last Sunday’s longer session, still keeping the pace easy.

	WEEK 6
MON	REST
TUES	Easy 20 mins run
WED	REST
THURS	25 mins easy, including 4 to 6 brisker efforts of 60 seconds duration.
FRI	REST
SAT	REST
SUN	25-30 mins steady paced run

	WEEK 7
MON	Easy 20 mins run
TUES	REST
WED	Warm-up and then fast paced 20 minute run and cool-down.
THURS	REST
FRI	Steady 25 mins run.
SAT	REST
SUN	45 mins easy long run.

	WEEK 8
MON	Easy 20 mins run
TUES	REST
WED	Warm-up and then fast paced 20 minute run and cool-down.
THURS	REST
FRI	Steady 25 mins run.
SAT	REST
SUN	45 mins easy long run.

	WEEK 9
MON	REST
TUES	Hill running. Good warm-up then 6 x brisk 2 mins uphill efforts, jogging back down. Cool-down.
WED	Easy 20 mins recovery run.
THURS	REST
FRI	Steady 25 mins run
SAT	REST
SUN	Warm-up, followed by 20 mins fast, long cool-down.

	WEEK 10
MON	Recovery run, 20mins easy
TUES	REST
WED	30 mins run over hilly circuit, with efforts on all the hills.
THURS	REST
FRI	Steady 25 mins run
SAT	REST
SUN	Long run, 45 mins easy / steady

	WEEK 11
MON	REST
TUES	Warm-up then 4 x 5 mins brisk running, 3 mins jogging / walking. Cool-down.
WED	Easy 25 mins run
THURS	REST
FRI	Brisk 25 minute run and cool-down.
SAT	REST
SUN	Long run, 45 mins steady

	WEEK 12
MON	REST
TUES	20 mins easy running throughout.
WED	REST
THURS	25 mins steady, including 5 x 20 seconds brisk running.
FRI	REST
SAT	Very, very easy 10 mins jog.
SUN	RACE DAY!