This document provides a 4-week training plan for running a 5K race. It includes increasing run times each week along with rest and cross training days. Cross training activities include yoga, swimming, and cycling. Nutrition recommendations emphasize drinking water, limiting alcohol and sweets, and eating fruits and vegetables with meals. Proper running shoes and apparel made of wicking fabrics are also advised to prevent injury and promote comfort during training runs and the 5K race.

1. How to Train for a 5K
Couch to 5K Training from Kaylie
Gallagher

2. Training Regiment
Week One:
Day 1: Run 10 mins, walk one min x2
Day 2: Rest/Cross Train
Day 3: Run 12 mins, walk one min x2
Day 4: Rest
Day 5: Run 13 min, walk 1 min x2
Day 6: Cross train
Day 7: Rest

3. Week 2
Day 1: Run 15 mins, walk one min x2
Day 2: Cross train
Day 3: Run 17 mins, walk one min x2
Day 4: Rest
Day 5: Run 19 min, walk 1 min, run 7 mins
Day 6: Cross train
Day 7: Rest

4. Week 3
Day 1: Run 20 mins, walk one min, run 6 mins
Day 2: Cross train
Day 3: Run 24 mins
Day 4: Cross train
Day 5: Run 26 mins
Day 6: Cross train
Day 7: Rest

5. Week 4
Day 1: Run 28 mins
Day 2: Cross train
Day 3: Run 30 mins
Day 4: Rest
Day 5: Run 20 mins
Day 6: Rest
Day 7: RACE DAY!!!

6. What should I do to Cross Train?
• Cross training is any exercise that isn’t
running.
• On the days that “Cross Train” is your
workout:
– Lift weights
– Yoga
– Spin class
– Swimming

7. What should I eat?
Very important to have a good diet while
training for anything!
• Start diet when you start your month of
training.
• Cut out sweets (not completely), processed
foods/non-organic foods, and red meat
• Eat 1,500-2,000 calories a day- depending on
weight/gender

8. What Should I eat?
• Drink water!! Cut out any drinks that aren’t
clear (unless you need coffee/tea in the
mornings)
• Try not to drink alcohol more than once a
week
• Eat greens or fruit with every meal
• Can help you lose weight and will get you
more toned/able to run longer with better
fuel in your body

9. What should I wear??
Shoes:
• Get shoes with support!
• Go to your local sneaker shop and get fitted
for the right trainers to prevent injury and
promote comfort
• Get socks that aren’t
cotton to wick sweat
and prevent athletes foot

10. What Should I Wear??
Clothes
• Get clothes that are Dri-fit and NOT cotton
• Make sure your clothes fit correctly
– Aren’t too tight, loose, or uncomfortable
• The right size clothes are important for
training and race day to promote comfort and
mobility

11. Race Day
• Get excited!
• Listen to pump up music when you are getting
ready to run
• Make a playlist for your run
• Have someone there cheering you on!
HAVE FUN!!!

12. THANK YOU
And
RUN FAST

13. References
• http://running.about.com/od/5kracetrainings
chedules/a/Train-For-A-5k-In-One-Month.htm
• http://www.active.com/fitness/articles/30-
days-to-train-for-a-5k-challenge
• http://www.runnersworld.com/fuel-
school/how-to-fuel-for-a-5k
• http://www.active.com/running/articles/5-
pre-race-nutrition-mistakes-to-avoid-864833