Zero-to-5K in Just Eight Weeks

Week 1 Week 2 Week 3 Week 4

◊◊Walk 10min ◊◊Walk 10min ◊◊Walk 10min ◊◊Walk 10min

day 1 ◊◊4-5x (Run 1min, Walk

1min)
◊◊6-7x (Run 1min, Walk
1min)
◊◊8-9x (Run 1min, Walk
1min)
◊◊11-12x (Run 1min, Walk
1min)

◊◊Walk 10min ◊◊Walk 10min ◊◊Walk 10min ◊◊Walk 10min

◊◊Core Exercises ◊◊Core Exercises ◊◊Core Exercises ◊◊Core Exercises

◊◊Walk 10min ◊◊Walk 10min

◊◊Walk 10min
day 2 ◊◊5-6x (Run 1min, Walk
◊◊Walk 10min ◊◊9-10x (Run 1min, Walk
1min)
◊◊5x (Run 2min, Walk
2min)
1min) ◊◊7-8x (Run 1min, Walk
1min), Walk 10min ◊◊1x Technical Drills ◊◊1-2x Technical Drills
◊◊Walk 10min
◊◊Walk 10min ◊◊Walk 10min

◊◊Walk 10min ◊◊Walk 10min ◊◊Walk 10min ◊◊Walk 10min

day 3 ◊◊3x (Run 3min, Walk

2min)
◊◊4x (Run 3min, Walk
2min)
◊◊5x (Run 3min, Walk
2min)
◊◊3-4x (Run 4min, Walk
2min)

◊◊Walk 5min ◊◊Walk 5min ◊◊Walk 5-10min ◊◊Walk 5-10min

◊◊Core Exercises ◊◊Core Exercises ◊◊Core Exercises ◊◊Core Exercises

day 4 ◊◊Long Walk (30-45min) ◊◊Long Walk (40-50min) ◊◊Long Walk (50-60min) ◊◊Long Walk (60-75min)
 Zero-to-5K in Just Eight Weeks
Week 5 Week 6 Week 7 Week 8

◊◊Walk 10min
◊◊Walk 10min ◊◊Walk 10min ◊◊Walk 10min
◊◊12-13x (Run 1min, Walk
day 1 1min) ◊◊13-14x (Run 1min, Walk
1min)
◊◊15-16x (Run 1min, Walk
1min)
◊◊10x (Run 1min, Walk
1min)
◊◊Walk 10min
◊◊Walk 10min ◊◊Walk 10min ◊◊Walk 10min
◊◊Core Exercises
◊◊Core Exercises ◊◊Core Exercises ◊◊Core Exercises
◊◊Optional Challenge

◊◊Walk 10min
◊◊Walk 10min ◊◊Walk 10min
◊◊7x (Run 2min, Walk ◊◊Walk 10min
day 2 ◊◊6x (Run 2min, Walk
2min)
2min) ◊◊8x (Run 2min, Walk
2min) ◊◊Run 10min
◊◊1-2x Technical Drills
◊◊1-2x Technical Drills ◊◊2x Technical Drills ◊◊1x Drills, Walk 10min
◊◊Walk 10min
◊◊Walk 10min ◊◊Walk 10min
◊◊Optional Challenge

◊◊Walk 10min ◊◊Walk 10min ◊◊Walk 10min

◊◊Walk 10min
day 3 ◊◊4-5x (Run 4min, Walk
2min)
◊◊4-5x (Run 5min, Walk
3min)
◊◊2x (Run One Mile, Walk
One Mile)
◊◊5K Race!!
◊◊Walk 5-10min ◊◊Walk 5-10min ◊◊Core Exercises
◊◊Walk 10min
◊◊Core Exercises ◊◊Core Exercises ◊◊Optional Challenge

◊◊Long Walk
day 4 ◊◊Long Walk (70-80min) ◊◊Long Walk (80-90min) ◊◊Long Walk (70-80min)
(after race day, to help
with muscle recovery;
50-60min)