22 0 obj <>/Filter/FlateDecode/ID[<8B3E02DFB52DA54DB4CD715946238AD9>]/Index[7 29]/Info 6 0 R/Length 80/Prev 47605/Root 8 0 R/Size 36/Type/XRef/W[1 2 1]>>stream Sub 30 Minute 5k

45 Minute 10k Training Plan Run 3 min. If you have already done a 24 min 5k, I don't... Matt What speed is defined for slow/steady?please assuming easy/steady is a... Why It Helps to Follow a Structured Training Plan. Other 5k training plans: 16 minute 5k || 18 minute 5k || Sub 20 5k || 22 minute 5k || 24 minute 5k || 26 minute 5k || 28 minute 5k || Sub 30 minute 5k || Couch to 5k Training Plan, Hill Sprints and Kenyan Hill Running Sessions, 5k Training Plan: Beginner, Intermediate and Advanced, Hill Sprints and Kenyan Hills training page, Creative Commons library Attribution 4.0 International (CC BY 4.0). For 5km runs this doesn’t really need to be any longer than 10 miles (16km). Can be done outside at a track or indoors on a decent. h�bbd``b`�6@��H�� �=@B�H�ɀ��A�qD�,s@�i b�hOa`bd q� �3^� ` lb Rest Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35 Run 12 min. 5k Training Plans: Couch-to-5k down to 16 minute training plans. High Intensity Interval Training – crucial addition to your training plan and these speed sessions will vary between 400 meter and 1 km reps targeted at your required race pace. 5000 meters, 3.1 miles, or perhaps 16404 feet…whichever way you want to define the distance, the 5k race distance is an ideal running challenge for beginners and pro’s alike. Whichever training plan you are using, the sessions within the plan will be tailored specifically to get you to a target time.

Completely new to running? Run 6 min.

Regardless of your current ability or ambitions, the plans were designed to be specific to a particular target time to give runners the best possible chance of achieving their goals. Couch-to-5k  * 5k Training Plan for Beginners * Sub 30 Minute 5k Training Plan * 28 Minute 5k * 26 Minute 5k * 24 Minute 5k Training Plan * 22 Minute 5k Training Plan * Sub 20 5k Training Plan * 18 Minute 5k Training Plan * 16 Minute 5k Training Plan.

Don't be daunted by the distance. Couch to 5K Training Plan

Walk 1 min. hޔ�w|�D����,{sPFK�N�e�8N�@��vHBm�}�Deɑ��.���i�{���{���{�I��~��?�#�{�~����N"A%�%$�HԐ� ���HѸId�� �D�0/�H�*""˜�'AXT0"\CPk+$4�^@��6n�\�aa�+0���|U�A"���yZ�y��Q3G�]��ʓ'����w?�병Y/z��'�y�ŗ?�һ}���SV_gC��S�/vh����gs���Zy�{��=�5vZ����^L��U�|�K'��~m��V�������Y�������+��.�c��l��ϼS�xF��d���इ7����ܶ;s��g|�����k��k�z�x�ٙ~8x�u����iɗ��⶛;�ף��y(�>퍮w��ű9_�uUu�����'�mΛ��ɛ����>��9x��nt�VCJz�y]��k�� �>����o������3Z��l��{AzRz�#w�� wr�����8�0P+S���I_�ip�Qݣ�v�ɛv�L���̆3�R;G��T�

The runs should be done at a ‘light to moderate’ pace, or effort level 5–6. 50 Minute 10k Training Plan !p"M���&��f��f�15�X�q#�� iF�258$�B9$�bi�����HU�)�2���� AV0l

Repeat 2x. A 5K run is 3.1 miles. 35 Minute 10k Training Plan, Generic 8 Week Half The Couch to 5K is an excellent training plan that takes newbies to form their couch to running a 5K—3.1 miles.

5k serves as a great introductory distance for the beginner racer or people new to running, while also being a good test of strength and speed for the more experienced runner. Run 10 min. Hi, welcome to the site. Repeat 2x. �� 35 0 obj <>stream 18 Minute 5k �@�W�Z�f�e �@H�Xu�e+����귬^���u�zBk��0� Run 9 min. %%EOF These are largely run at a pace 60 secs slower per mile than your target race pace. A 5K run is a great distance for a beginner. in need of training plans geared towards a target time or new PB rather than just generic ability levels. Sub 20 Minute 5k 5k Training Plan for Beginners, Sub 60 Minute 10k Walk 1 min. Welcome to the 5k training plan section.

The aim of this first two weeks is to give you time to get used to running and into the habit of exercising regularly for 30 minutes at a time. ��y��}�s#���p��D�G�����T��[���U4��GW���u��ahq5��&o��H������u�C?������gl��9�61�L��0;�o~���P�^�'�a%� |܋~ �um|p� ��� �}�����/A��w�U�lMF���X�� �߉������8~�-�a��m�{M��|���ِ��q��ѷ�:ȇ�:yJ���D]. yes i.e. Walk 1. �J���/���գ��:��V�G���k�=!�=�=���~���k���^{������_+�0BȀv ���F�XEN�[:�ܯ�D߱|��5�n� Run 11 min. .�T��f������(��!��@�,�BL�J`WJY�zf��p)���u 5(�>�!�X� ��{�A��;y�A�Z٠6KJ=�d!t��[�����9P�a��()8s��m�4S�s}G��۽�}�*t��iA�HU�O�i�,��! 28 Minute 5k Walk easy 30. Repeat 3x. 26 Minute 5k �ۏF�j����4-�gW�iQw )���Kz�dgbʀn8%z|�2s�vѢH���y��!3�� I��&$,���R\��;.�+����x�I��"o�����Cw�woV��#z�z��d%���n�E4*��P/��~�Y�w6k_��[�x�Dv$����. Walk 1 min.
The effort levels described here correspond to the ‘Activity’ column.

I'm a keen amateur runner and qualified athletics coaching assistant and these plans helped me take my 5k time down from 24 mins to 16 mins, my 10k down from 42 mins to 32 minutes and my half marathon time from nowhere to 1:12.
Welcome to the 5k training plan section.

55 Minute 10k Training Plan

%PDF-1.3 %����

You can prepare for a 5K run in just two months. 7 0 obj <> endobj 2 hour Half Marathon Training Plan Walk easy 30. All of the training plans on this site are cyclical plans, in that they are comprised of blocks of training of three to four weeks that you can repeat and tweak as you see fit. These will vary in length but expect 15-35 minutes as standard depending on which training plan you are following. x��}xTչ�Z�5{f���H23��'a��d��l��`xH�� �HDD,�ZA��G��Z��ֶ��! endstream endobj startxref Repeat 2x. Then try our couch-to-5k plan first.

I hope that this site provides a useful resource for my fellow runners

endstream endobj 11 0 obj <>stream

Following a structured training plan that has clearly defined training components that are tailored to your current level and time aspiration, will help you train smarter to achieve your goals.We have tried and tested training plans suitable for beginners to advanced athletes that target a particular race time so you can focus on getting that new PB. Walk easy 30 min. 0 5000 meters, 3.1 miles, or perhaps 16404 feet…whichever way you want to define the distance, the 5k race distance is an ideal running challenge for beginners and pro’s alike. L=���U�}��u�����A�y���˗*��w#�o��-���I��EK׭P��|N��7)�k�����+�~�5���=B�`�O�G�m\�=����;�vfK�?��ގ���-�>t =�����0z�^7�A4��F�+�н���x��6t'�5Jt+@W��x���ރ~�~�����Q��q� About this site, 16 Minute 5k

endstream endobj 8 0 obj <> endobj 9 0 obj <>/Rotate 0/Type/Page>> endobj 10 0 obj <>stream Walk 1 min. 40 Minute 10k Training Plan Run 14 min. Depending on your current fitness level and on which C25K plan you choose, it might take 6, 8, or even 12 weeks to accomplish.

The programme involves episodes of walking and running.

We have put together beginner, intermediate and advanced 5k training plans for runners of all abilities, so even if you are looking for a 5k training plan for beginners, or you want to join the sub 20 5k club, we have a training plan for you. Beginner 5km programme Use this alongside our 5km training webpage: bupa.co.uk/5km-plan. Run 13 min. Repeat 2x. Walk easy 30.



1:30 Half Marathon Training Plan. =�ر҃���9�7���ͷ�&H�Oh�h����8�3�M2�g�k��L\)e���F�c�/P'��z�_���'ڄ�x{ Run 8 min.

For 5km training, the sessions will largely consist of the following components: Check out the 10k training plan section for structured training plans from a 60 minute 10k down to a 35 minute 10k.

Run 4 min. Your first 5k race Plan duration 8 weeks This training schedule assumes that you are completely new to running, or returning to running after a long layoff (please see the notes on page 3 before starting).

Nice gentle paced recovery run where you can enjoy the scenery. h�b``�e``�a ��P�0p@�bF>>�?�S�D,>6��7�x��y�A�Bf�O@�H � �� x Steady Paced ‘Easy’ Runs – does exactly what it say’s on the tin. Run 2 min. 22 Minute 5k 24 Minute 5k Long Runs – the ‘time on your feet’ run. Doing a 5K run can add a new level of challenge and interest to your exercise program. Please take a moment to read our FAQs before starting any of the training plans on this site.

5k Training Plans 10 Training Plans Half Marathon Training Plans Age Grade Calculator Running Blog Useful Stuff for Beginners 1:45 Half Marathon Training Plan g�Z8���=4I`��1|(��� ��v�p-Ub�@���p^a���PU\�'�|�����������:��7N[Ho@Z@�-�/ĞS��_��¿����a�U��?