Whether you are planning to race or walk the Corporate Challenge 5K, here are 4 eight-week training schedules designed to help you to the finish line. Choose the appropriate training plan depending on your fitness level and goal.

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Training Plans






Week MON TUES WED THUR FRI SAT SUN
1 rst or lgt wlk 15 mn wlk rst or wlk 15 mn wlk rst or lgt wlk 1.5 mi wlk 30-60mn wlk
2 rst or lgt wlk 15 mn wlk rst or wlk 15 mn wlk rst 1.75 mi wlk 30-60 mn wlk
3 rst or lgt wlk 20 mn wlk rst or wlk 20 mn wlk rst 2 mi run 40-60 mn wlk
4 rst or wlk 20 mn wlk rst or wlk 20 mn wlk rst 2.25 mi wlk 45-60 mn wlk
5 rst or wlk 25 mn wlk rst or wlk 25 mn wlk rst 2.5 mi wlk 50-60 mn wlk
6 rst or wlk 25 mn wlk rst or wlk 25 mn wlk rst 2.75 mi wlk 50-60 mn wlk
7 rst or wlk 30 mn wlk rst or wlk 30 mn wlk rst 3 mi wlk 55-60 mn wlk
8 lgt wlk 15-20 mn lgt wlk rst 5K Race Good Job!    



Week MON TUES WED THUR FRI SAT SUN
1 Run / wlk or rst 1.5 mi run Run / wlk or rst 1.5 mi run rst 1.5 mi run 30 mn wlk
2 Run / wlk or rst 1.75 mi run Run / wlk or rst 1.5 mi run rst 1.75 mi run 35 mn wlk
3 Run / wlk or rst 2 mi run Run / wlk or rst 1.5 mi run rst 2 mi run 40 mn wlk
4 Run / wlk or rst 2.25 mi run Run / wlk or rst 1.5 mi run rst 2.25 mi run 45 mn wlk
5 Run / wlk or rst 2.5 mi run Run / wlk or rst 2 mi run rst 2.5 mi run 50 mn wlk
6 Run / wlk or rst 3 mi run Run / wlk or rst 2 mi run rst 2.75 mi run 55 mn wlk
7 Run / wlk or rst 3 mi run Run / wlk or rst 2 mi run rst 3 mi run 60 mn wlk
8 Run / wlk Run / wlk 30 mn rst 5K Race Good Job!    



Week MON TUES WED THUR FRI SAT SUN
1 Rest 3mi run 1mi wu
5x400
1mi cd
3mi run Rest 3mi run 5mi run
2 Rest 3mi run 30 mn tempo run 3mi run Rest 3mi fst run
5mi run
3 Rest 3mi run 1mile wu
6x400m
1mi cd
3mi run Rest 4mi run 6mi run
4 Rest 3mi run 35 mn tempo 3mi run Rest Rest Run a 5k
or your own
5 Rest 3mi run 1mi wu
7x400m
1mi cd
3mi run Rest 4mi fst run
6mi run
6 Rest 3mi run 40 mn tempo
 
3mi run Rest 5mi run 7mi run
7 Rest 3mi run 1mi wu
8x400m
1mi cd
3mi run Rest 5mi fast run 4mi run
8  Rest 3mi run 3mi slow 5K Race 15-30 mn run / walk Good Job! Rest

Abbr. Key




Week MON TUES WED THUR FRI SAT SUN
1 3mi run wu
5x400m
cd
Rest or easy run 30 mn
tempo
Rest 4mi
fast
60 mn
easy run
2 3mi run wu
8x200m
cd
Rest or easy run 30 mn
tempo
Rest 4mi
fast
65 mn
easy run
3 3mi run wu 6x400
cd
Rest or easy run 35 mn
tempo
Rest 5mi
fast
70 mn
easy run
4 3mi run wu
10x200m
cd
Rest or easy run 35 mn
tempo
Rest Rest 5k
dress rehearse
5 3mi run wu
8x400m
cool dow
Rest or easy run 40 mn
tempo
Rest or
easy run
5mi
fast
75 mn
run
6 3mi run wu
12x200m
cd
Rest or easy run 40 mn
tempo
Rest 6mi
fast
80 mn
run
7 3mi run wu 10x400m
cd
Rest or easy 45 mn
tempo
Rest 6mi
fast
Rest
8 Wu
6x400m
cd
3mi run Rest 5K Race 15-30 mn
easy run
Good Job! Rest