12 Week Training Program
The SheRuns.com Training Plan was written by Joe Muldowney (his book can be found below)
Not every plan fits every runner. It is up to you to know yourself, to know your limitations, and know how much to push and when to pull back. However, we have provided a sample training plan to help you prepare for you first 5k. Adjust as necessary. And be sure to visit your medical professional for clearance before starting any new training program.
SHERUNS.COM BEGINNING TRAINING PROGRAM - 5K in 12 weeks
Week 1
Day 1-1 to 2 mile walk. Run for 1-2 minutes
Day 2-1 to 2 mile walk. Run for 3 minutes
Day 3-1 to 2 mile walk. Run for 2 minutes; Walk, then run another 2 minutes
Week 2
Day 1-1 to 2 mile walk. Try to run for 4 consecutive minutes
Day 2-1 to 2 mile walk. 4 consecutive minutes of running again
Day 3-1 to 2 mile walk. Run for a full ½ mile consecutively
Week 3
Day 1-Same as Day 3 of last week
Day 2-Walk for a mile. Run for 3/4 mile, walk 1/4 mile.
Day 3-Same as Day 2
Day 4-1/2 mile walk, run for a mile, ½ mile walk.
Week 4
Day 1-Same as Day 4
Day 2-1/2 mile walk, increase your run to 1 1/4 mile, 1/4 mile walk
Day 3-Same as Day 2
Day 4-1/4 mile walk, 1 ½ mile run, 1/4 mile walk
Week 5
Day 1& 2-Same as Day 4
Day 3-Increase your run to about 1 3/4 miles
Day 4-1 3/4 mile run
Week 6
Days 1&2-2 miles of running
Day 3-Increase your run to 2 1/4 miles
Day 4-Same as Day 3
Week 7
By week 7, increase your running distance to 2 ½ miles. Walk to warmup and warmdown
Week 8 (same as Week 9)
2 days a week, try to increase your running to 3 miles
2 days a week, run for 2 miles
Week 9 (same as Week 8)
2 days a week, try to increase your running to 3 miles
2 days a week, run for 2 miles
Week 10
Day 1-2 miles of running, 1 mile walk
Day 2-Run 3 miles, timing yourself. A 5K is 3.1 miles. In two weeks you want to run faster in your 5K than you did today.
Day 3-2 easy miles
Day 4-4 mile run-Big confidence builder
Week 11
Day 1-2-3 mile run, depending on how you feel
Day 2-Another 3 mile timed run. This could be a revised goal time for the race
Day 3-2 easy miles
Day 4-An easy 3 miles
Week 12
Run easily for 3 days, then run your race
Build up slowly, have confidence in your training, and you will succeed.
Good luck!
Run 2-3 days for 2 miles, rest and run your race.
Remember that if you feel the need to repeat a week, you have our permission and your body's permission. Pushing yourself is important but being physically and mentally ready is more important. Happy running.
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