Week by Week

This plan offers three three different tracks. Choose the track that works best for you at this point in time:

• The Walk Plan:  for those training to walk a 5K distance. 

• The Run-Walk Plan:  for those who prefer alternating run and walk intervals for the 5K distance.

• The Run Plan:  for those wishing to work toward continuous running a 5K distance.

Walk Plan (Group 1)

Walk for 25 minutes, mixing in some brisk walking and slower recover pace as needed because varying your pace increases the fitness benefits.

Run-Walk Plan (Group 2)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 8 times:  run or jog for 30 seconds and walk briskly for 2 minutes.  

Run Plan (Group 3)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 6 times:  run or jog for 1 minute and walk briskly for 2 minutes.  Focus on running at conversation pace and walking briskly.

The first week of the plan is all about establishing a workout routine. Your goal is to complete this workout a total of 3 times this week. So, if possible, try to join the 0-5K group workout on Sunday morning and then figure out when you'll complete the workout again twice more as homework.  If you think having an accountability buddy will help, look for a partner to join you for your homework workouts.  

Also,  if you can, try to complete the Strength Exercises twice through the week and definitely work in some stretching (15 Minute Stretches for Runners and Post Run Stretches).

Walk Plan (Group 1)

Walk for 27 minutes, mixing in some brisk walking and slower recover pace as needed.

Run-Walk Plan (Group 2)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 7 times:  run or jog for 1 minute and walk briskly for 2 minutes.  Try to stick to a conversation pace when running where you're not too out of breath to talk. We're focused on endurance, not speed. However, when you're walking be sure to keep it as brisk as possible.

Run Plan (Group 3)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 5 times:  run or jog for 90 seconds and walk briskly for 2 minutes.  Try to stick to a conversation pace when running where you're not too out of breath to talk. We're focused on endurance, not speed. However, when you're walking be sure to keep it as brisk as possible.

For our second week of the plan, we focus on consistency. Keep up your 3 run/walk workouts plus 2 x 2 sets of strength exercises and the fitness will follow.  Remember to stretch. If you're struggling to get it all done, just do what you CAN and stick with it.   Something is better than nothing and if you stick to it, you'll be able to build from there. 

Walk Plan (Group 1)

Walk for 30 minutes, mixing in some brisk walking and slower recover pace as needed.

Run-Walk Plan (Group 2)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 9 times:  run or jog for 1 minute and walk briskly for 2 minutes.  Again, focus on running at conversation pace and walking briskly.

Run Plan (Group 3)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 6 times:  run or jog for 90 seconds and walk briskly for 90 seconds.  Again, focus on running at conversation pace and walking briskly.

By week three, we start feeling the build. Now that we've increased our distance for a third time, it's adding up to something noticeable.  Stick with the 3 run/walk workouts plus 2 sets of strength workouts twice per week (or as much as you can manage) and if you feel challenged at the end of your workout, remember that this discomfort is where the change happens.  The first portion of the workout is really just a warmup to this last part where we push further.  Focus on posture (lengthening your spine) to ensure your lungs are open and just see how far you can go.   Also, try to work in some stretching afterwards and between workouts.

Walk Plan (Group 1)

Walk for 30 minutes and try to lengthen out your brisk walking.

Run-Walk Plan (Group 2)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 8 times:  run or jog for 90 seconds and walk briskly for 2 minutes.  Again, focus on running at conversation pace and walking briskly.

Run Plan (Group 3)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 8 times:  run or jog for 90 seconds and walk briskly for 1 minute.  Again, focus on running at conversation pace and walking briskly.

In week 4, it's time to celebrate the fitness you've gained so far now that you are ¼ of the way through the training.  After three weeks of this new routine, your body is already adapting to the gradual build and that's growth to be celebrated!  Also, it proves that you can trust the plan! 

However, if you are feeling challenged, be patient, stick with it and do as much as possible...something is always better than nothing and consistency will get you there.  Remember to limit your pace to "conversation pace" and check out our About page and our Frequently Asked Questions for more tips. 

Be sure to join us at the group workouts because working out with others keeps it fun and motivating and no matter your pace, we got you covered! Stick with the 3 run/walk workouts per week and try to work in 2 sets of strength workouts and some stretching twice per week if you can.

Walk Plan (Group 1)

Walk for 35 minutes and try to shorten your slower, recovery paced walking.

Run-Walk Plan (Group 2)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 10 times:  run or jog for 90 seconds and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

Run Plan (Group 3)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 8 times:  run or jog for 2 minutes and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

In week 5, our focus turns to maximizing recovery.  Why?  Now that you've established a base, the next part of the training is really going to ramp up, so in order to feel refreshed and ready to tackle each workout, you'll want to be intentional about recovery. Three things you can do are:

1. Skip a day between runs.  When you're new to running, it's best to give your joints time to recover by NOT running two days in a row.  If you're looking to take on additional cardio work, though, then try cross-training...e.g. try biking, swimming or a rowing machine. 

2. Stretch after you workout AND the next day too! Stretching facilitates recovery by increasing blood flow to the muscles as they repair and rebuild, so make time for stretching and you'll thank yourself on your next run.

3. Get extra sleep!  Sleep is when your body builds muscle. So, don't shortchange yourself on sleep after putting in all that effort.

Note that this week our strength training switches to a new routine focused on IT-Band muscles. 

Walk Plan (Group 1)

Walk for 35 minutes and  alternating between brisk walking and a recovery pace.

Run-Walk Plan (Group 2)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 10 times:  run or jog for 2 minutes and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

Run Plan (Group 3)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 7 times:  run or jog for 3 minutes and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

By week 6, you've established a routine and are reaping the rewards. So, now is a good time to look back and reflect on how far you've come! Can you feel the growth in your fitness level? You’re running further and probably feeling stronger. Celebrate that progress!  

If you’re feeling challenged, remember the growth mindset…be patient, learn, and make adjustments. If you're struggling with consistency, try mixing it up...find a partner, change up your schedule, or map out a new route.  If the training is ramping up too fast, remember that you can always repeat a week before moving on so your body has a chance to adapt.  Check out our About page and our Frequently Asked Questions for more tips. Stick with it, keep showing up and keep moving those feet, one in front of the other. Consistency will get you there!

Don't forget about stretching and strength training. They both become increasingly important as the amount of running you do each week builds.

Walk Plan (Group 1)

Walk for 40 minutes  alternating between brisk walking and a recovery pace.

Run-Walk Plan (Group 2)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 8 times:  run  for 3 minutes and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

Run Plan (Group 3)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 4  times:  run for 6 minutes and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

YOU GOT THIS!  By week #7, you have taken yourself from walking-with-a little-bit-of-running to running-with-a-little-bit-of-walking. WOOT! That’s a huge, critical step in fitness and now you’re poised to build your distance up to that 5K goal.  If that sounds a little scary, be assured that completing the first half of the training proves that you’re capable of completing the second half. In the first 6 weeks, you more than tripled your running time, WHOA! The next six weeks involve not quite doubling your running time.  That’s not nothing…i.e. you still have to work for it…but you have the tools to do it!  You’ve established a weekly workout routine, so stay with it, trust the plan, and your consistency will get you to that 5K goal! 

Walk Plan (Group 1)

Walk for 40 minutes  alternating between brisk walking and a recovery pace.

Run-Walk Plan (Group 2)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 9 times:  run  for 3 minutes and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

Run Plan (Group 3)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 3  times:  run for 9 minutes and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

By week 8, you are getting into territory that you probably thought unimaginable at the start of the training. That is a great reminder that as much as it's about training your body, it's also about training your mind.  Now that you completed last week's workouts, you know that you should be able to complete this week's workout...it's really only a few more minutes of running. So, even when it gets tough at the end of an interval, or during the last repeat, remind yourself that you've already proven that you can do most of this workout and should be ready to add on a little bit more. 

Be sure to complete the three workouts and join us on Sundays for the cameraderie. If you're able, support your running/walking with strength training and stretching.

Walk Plan (Group 1)

Walk for 45 minutes alternating between brisk walking and a recovery pace.

Run-Walk Plan (Group 2)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 7 times:  run  for 4 minutes and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

Run Plan (Group 3)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 2  times:  run for 12 minutes and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

At week 9, you are three-quarters the way! Way to go! Prepare for the final push! Try to stay the course completing all three run/walk workouts plus the two strength workouts and stretching and you will be ready for the next step up.  BTW...this week our strength training switches to a new 7-min routine.  At the end of your workouts, notice how a strong core supports your breathing and how your quads and glutes support your stride.  That's why we strength train!

Walk Plan (Group 1)

Walk for 45 minutes alternating between brisk walking and a recovery pace.

Run-Walk Plan (Group 2)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 8 times:  run  for 4 minutes and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

Run Plan (Group 3)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 2  times:  run for 15 minutes and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

By week 10, you are in the middle of the final push to a 5K distance. Although you are ready for it, expect it to be challenging.  So, when you're feeling tired at the end of your workout, try this counter-intuitive trick...try speeding up.  Even though you don't think you can go faster, you only want to slow down or stop, pushing yourself to find another gear can give you just the boost you need at the end of your workout.  Going faster switches up your form and can redistribute where the power is coming from in your muscles. This means your tired muscles may get a break.  Also, it can increase blood flow, helping you get more oxygen to your tired muscles.  Finally, it might help you engage your core and help you breathe more air.  

Walk Plan (Group 1)

Walk for 50 minutes alternating between brisk walking and a recovery pace.

Run-Walk Plan (Group 2)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 6 times:  run  for 5 minutes and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

Run Plan (Group 3)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 2  times:  run for 18 minutes and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

Week 11...you are nearly there!  Now is the time to bring together everything you've learned.  By now, you probably know how to fit 3 workouts into your schedule, so keep it up. You know how important it is to stretch, so stay with it. You know how to stay mentally focused on finishing the workout, don't let yourself off easy. Instead, focus on form at the end of your workout, engage your core and glutes, and try picking up the pace for a few strides when you feel like stopping. But listen to your body and be kind to yourself too!

Walk Plan (Group 1)

Walk for 50 minutes alternating between brisk walking and a recovery pace.

Run-Walk Plan (Group 2)

First, warm up with a 3-minute brisk walk. Then, repeat the following intervals 7 times:  run  for 5 minutes and walk briskly for 1 minutes.  Again, focus on running at conversation pace and walking briskly.

Run Plan (Group 3)

First, warm up with a 3-minute brisk walk. Then run for 36 minutes keeping a steady conversation pace.

Week 12...you have made it!  Apply what you've learned and believe in yourself. You've proven that you can do it, now trust the process which has brought you this far to carry you through.  Have fun and enjoy the fitness you've gained!

Congratulations! You've made it...you're ready to complete your 5K! Complete your week 12 workout 2 or 3 times and then allow yourself one or two days of rest before your 5K event and be sure to stretch.  Try to drink plenty of water the day before your event. Then, enjoy fulfilling your goal and appreciate how far you've come!  Finally, please continue joining us on Sunday mornings or for other ERC weekly runs to keep the fitness you've worked so hard to build.