Join the S.O.W Running Club and be in the best shape of your life! Our 5k Training Program objectives are to…
- Help you build your endurance and conditioning so you can run continually for 3.1 miles or 30 minutes.
- Provide you with the education you need to continue a safe and effective running program.
- Provide you with personal instruction during workouts and clinics to answer your specific questions.
Each session includes an informative clinic presented by knowledgeable professionals and runners, followed by a group training
workout. Over the course of the program, you will gradually increase your running time. Be sure to bring your running gear
to each session, or even better, come already dressed to run.
This schedule will help you get ready for a 5k (3.1-mile) race. Your speed is not important. Focus on continually running
the distance shown for each workout. We recommend that you do each week's workout at least three times, or ideally every other
day. Always be sure to warm up properly and after you run, stretch gradually and thoroughly.
Note that the schedule ultimately has you training toward a long run that is slightly farther than an actual 5k. By doing
so, you should have the conditioning and confidence you need to finish comfortably and race if desired.
| Week |
Warm-up |
Run |
Cool Down |
| 1 |
Walk .5 miles |
Run 1.5 miles |
Walk .5 miles |
| 2 |
Walk .5 miles |
Run 1.75 miles |
Walk .5 miles |
| 3 |
Walk .5 miles |
Run 2 miles |
Walk .5 miles |
| 4 |
Walk .5 miles |
Run 2.25 miles |
Walk .5 miles |
| 5 |
Walk .5 miles |
Run 2.5 miles |
Walk .5 miles |
| 6 |
Walk .5 miles |
Run 2.75 miles |
Walk .5 miles |
| 7 |
Walk .5 miles |
Run 3 miles |
Walk .5 miles |
| 8 |
Walk .5 miles |
Run 3.25 miles |
Walk .5 miles |
If you are an active person who can easily run 1.5 miles and want to be able to complete a 5k race (3.1 miles) or run for
30 minutes without stopping, then this 8-week training program is for you.
If you have any health problem ask you doctor if this schedual would work best for you. Be sure to use your best judgement
when running a long distance. Drink plenty water before and after each run and be sure to have some carbs right after.
