Have you ever wanted to run a 5K (3.1 miles) or just challenge yourself and get more used to running? If so, this 8 week program is perfect for you. This 8 week training program will build up your cardio and have you running and race ready in no time!

Note: Please see detailed explanation below chart. In the first 3 weeks on days that list running and walking, you can alternate running and walking 3-5 minutes at a time.  After the third week, do your best to run the amount listed continuously in order to get used to running without stopping.

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Week 1
Day 1 – Walk for 30 min
Day 2 – Rest
Day 3 – Walk 5 min, jog 3 min, walk 5 min, jog 3 min, walk 5 min, jog 4 min, walk 5 min
Day 4 – Rest
Day 5 – Walk 5 min, jog 3 min, walk 5 min, jog 3 min, walk 5 min, jog 4 min, walk 5 min
Day 6 – Walk 5 min, jog 3 min, walk 5 min, jog 3 min, walk 5 min, jog 4 min, walk 5 min
Day 7 – Active Rest

Week 2
Day 1 – Walk for 35 min
Day 2 – Rest
Day 3 – Walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min
Day 4 – Rest
Day 5 – Walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min
Day 6 – Walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min
Day 7 – Active Rest

Week 3
Day 1 – Walk for 40 min
Day 2 – Rest
Day 3 – Walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min, jog 5 min
Day 4 – Rest
Day 5 – Walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min
Day 6 – Walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min
Day 7 – Active Rest

Week 4
Day 1 – Walk for 45 min
Day 2 – Rest
Day 3 – Walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min, jog 5 min
Day 4 – Rest
Day 5 – Walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min, jog 5 min
Day 6 – Walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min, jog 5 min, walk 5 min, jog 5 min
Day 7 – Active Rest

Weeks 5-8
Follow table above.  On days with running and walking, try to run the amount listed continuously and then finish with the walking.

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