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Disclaimer.
Get Better. Faster.
6 Weeks to 5km
Get Better. Faster.
For the beginner or the athlete returning from injury.

Week One
Monday       Run 1 minute, Walk 1 minute. Repeat 10 times.
Wednesday  Run 2 minutes, Walk 4 minutes. Repeat 5 times.
Saturday      Run 2 minutes, Walk 4 minutes. Repeat 5 times.

Week Two
Monday       Run 3 minutes, Walk 3 minutes. Repeat 4 times.
Wednesday  Run 4 minutes, Walk 3 minutes. Repeat 3 times.
Saturday      Run 5 minutes, Walk 3 minutes. Repeat 3 times.

Week Three
Monday       Run 6 minutes, Walk 2 minutes. Repeat 3 times.
Wednesday  Run 7 minutes, Walk 2 minutes. Repeat 3 times.
Saturday      Run 8 minutes, Walk 2 minutes. Repeat 3 times.

Week Four
Monday       Run 8 minutes, Walk 2 minutes. Repeat 3 times.
Wednesday  Run 9 minutes, Walk 2 minutes. Repeat 3 times.
Saturday      Run 10 minutes, Walk 2 minutes. Repeat 2 times.
Then run for 5 minutes.

Week Five
Monday       Run 8 minutes, Walk 2 minutes. Repeat 3 times.
Wednesday  Run 9 minutes, Walk 1 minute. Repeat 3 times.
Saturday      Run 12 minutes, Walk 2 minutes. Repeat 2 times.
Then run for 5 minutes.

Week Six
Monday       Run 15 minutes , Walk 1 minute. Repeat 1 time.
Wednesday  Run 8 minutes, Walk 2 minutes. Repeat 3 times.
Saturday      Local 5km Race.


The above is guideline that can be adjusted as needed.
Listen to your legs and your mood.