Your 1^st 5-K Training Program:

A 12-week training program is recommended.  This will require you to run 3 days a week.  There is a base period of 4 weeks that features walking and jogging for 30-45 minutes.  “You jog until you become winded, then you walk until you recover”.  Beginning the 5^th week, your training should be in terms of miles and not minutes.  The buildup processes from 1.5 miles to 3 miles over the next 8 weeks, leading to the 5-K race.  Beginning with the ninth week, running repeats of 200 to 800 meters at a medium pace and walking between repeats is recommended.  This interval workout is preceded by 10 to 15 minutes of walking to warm up, with another 5 to 10 minutes of walking afterward to cool down.  During the final month before the 5-K race, add a fourth workout to the week that consists mainly of walking.