I got the below information from RUNNER'S WORLD because I needed simple "how to" instruction. Make your own reference for success by day one you will be a Rock Star! Its easy and not at all as hard as you think. Talk to your doctor if you are not already working out, be safe be smart and have fun I made my success on day one buy just walking slowly and watching TV until I finished three miles it is an exhilarating experience. I started working out again recently and I started just walking on my treadmill until I reached 3.1 miles with out paying attention to my time. I just wanted to finish and have a reference for success under my belt. The next time I looked at how long it took me to walk/run it and my time was 53.27min. Then I tried to increase my speed and I shaved of 4min 22sec off my time and I am now a 49.05min. I had already successfully run/walk the Mission Hill 5k in September 2010 with a time of 41 Min's it was my first ever and I was so proud of myself at the end I cried. I finished a 5k and no one can ever take that accomplishment and joy away from me. I am now doing three 5k's a week trying to improve my running(jogging) and walking times witch is why I researched this 5k schedule today. I wish I had found this months ago. I hope this helps and inspires some of you to do the same. Good luck if you try it. I am hoping that the information below is the best way to increase my stamina an help me to become a strong runner. I will be implementing it next week using it to increase my times.
Six-week Beginner 5K Schedule
A basic 5K schedule that assumes you don't run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks
Posted: 6 May 2002
WEEK ONE
Mon Rest
Tue Run 1 min, walk 1 min. Do 10 times
Wed Rest
ThuRun 2 mins, walk 4 mins. Do 5 times
Fri Rest
Sat Rest
SunRun 2 mins, walk 4 mins. Do 5 times
WEEK TWO
Mon Rest
TueRun 3 mins, walk 3 mins. Do 4 times
Wed Rest
ThuRun 3 mins, walk 3 mins. Do 4 times
Fri Rest
Sat Rest
Sun. Do 3 times mins, walk 3 minsRun 5
WEEK THREE
Mon Rest
TueRun 7 mins, walk 2 mins. Do 3 times
Wed Rest
ThuRun 8 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
SunRun 8 mins, walk 2 mins. Do 3 times
WEEK FOUR
Mon Rest
TueRun 8 mins, walk 2 mins. Do 3 times
Wed Rest
ThuRun 10 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
SunRun 8 mins, walk 2 mins. Do 3 times
WEEK FIVE
Mon Rest
TueRun 9 mins, walk 1 min. Do 3 times
Wed Rest
ThuRun 12 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
SunRun 8 mins, walk 2 mins. Do 3 times
WEEK SIX
Mon Rest
TueRun 15 mins, walk 1 min. Do twice
Wed Rest
ThuRun 8 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
Sun 5K Race!
On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted before taking some one-minute walk breaks.
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