german

Training plan

5k finisher

Training plan

5k finisher

Week 1

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Easy Running

2min easy running in a slow pace
Rest: 1min walk
Repeat: 8x

Wednesday

Rest day

Thursday

Easy Running

3min easy running in a slow pace
Rest: 2 min Walk
Repeat: 4x

Friday

Rest day

Saturday

Cross Training

Yoga, Pilates or Cross Training

Sunday

Easy Running

3min easy running in a slow pace
Rest: 2min Walk
Repeat 4x

Week 2

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Easy Running

4min easy running in a slow pace
Rest: 2min walk
Repeat: 4x

Wednesday

Rest day

Thursday

Easy Running

4min easy running in a slow pace
Rest: 2min Walk
Repeat: 4x

Friday

Rest day

Saturday

Cross Training

Yoga, Pilates or Cross Training

Sunday

Easy Running

3min easy running in a slow pace
Rest: 2min Walk
Repeat 4x

Week 3

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Easy Running

6min easy running in a slow pace
Rest: 2min walk
Repeat: 3x

Wednesday

Rest day

Thursday

Easy Running

6min easy running in a slow pace
Rest: 2min walk
Repeat: 3x

Friday

Rest day

Saturday

Cross Training

Yoga, Pilates or Cross Training

Sunday

Easy Running

6min easy running in a slow pace
Rest: 2min walk
Repeat: 3x

Week 4

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Easy Running

10min easy running in a slow pace
Rest: 2min walk
Repeat: 3x

Wednesday

Rest day

Thursday

Easy Running

9min easy running in a slow pace
Rest: 1min walk
Repeat: 3x

Friday

Rest day

Saturday

Cross Training

Yoga, Pilates or Cross Training

Sunday

Easy Running

15min easy running in a slow pace
Rest: 2min walk
Repeat: 2x

Week 5

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Easy Running

12min easy running in a slow pace
Rest: 2min walk
Repeat: 3x

Wednesday

Rest day

Thursday

Easy Running

10min easy running in a slow pace
Rest: 1min walk
Repeat: 3x

Friday

Rest day

Saturday

Cross Training

Yoga, Pilates or Cross Training

Sunday

Easy Running

20min easy running in a slow pace
Rest: 2min walk
Repeat: 2x

Week 6

Monday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Tuesday

Easy Running

15min easy running in a slow pace
Rest: 1min walk
Repeat: 2x

Wednesday

Rest day

Thursday

Easy Running

6min easy running in a slow pace
Rest: 1min walk
Repeat: 3x

Friday

Rest day

Saturday

Rest day

Sunday

5k Race day

Good Luck!

5k Race day

Good Luck!

5k Race day

Good Luck!

Copyright © 2024 CNDO GmbH. All rights reserved.

Copyright © 2024 CNDO GmbH.
All rights reserved.