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
8min easy running in a slow pace
Rest: 2min Walk
Repeat 2x
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
8min 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!