sandy point 5km training program - beginner - Start to Finish

SANDY POINT 5KM TRAINING PROGRAM - BEGINNERMON TUS WED THU FRI SAT SUNW1Day off20 mins as run 1min/walk 1 minDay off20 mins as2mins run/2mins walkDay offCrosstraining20 mins as2mins run/2mins walkW2Day off20 mins as run 1min/walk 1 minDay off20 mins as2mins run/2mins walkDay offCrosstraining20 mins as2mins run/2mins walkW3Day off20 mins as run 1min/walk 1 minDay off25 mins as3mins run/2mins walkDay offCrosstraining30 mins as2mins run/2mins walkW4Day off20 mins as run 1min/walk 1 minDay off25 mins as3mins run/2mins walkDay offCrosstraining30 mins as2mins run/2mins walkW5Day off20 mins as run 1min/walk 1 minDay off25 mins as4mins run/2mins walkDay offCrosstraining30 mins as5mins run/2mins walkW6Day off20 mins as run 1min/walk 1 minDay off25 mins as4mins run/2mins walkDay offCrosstraining30 mins as5mins run/2mins walkW7Day off20 mins as run 1min/walk 1 minDay off25 mins as5 mins run/1min walkDay offCrosstraining30 mins as8mins run/2mins walkW8Day off20 mins as run 1min/walk 1 minsDay off25 mins as5 mins run/1min walkDay offCrosstraining30 mins as8mins run/2mins walkW9Day off20 mins as run 1min/walk 1 minDay off25 mins as5mins easy thenremainder as2 mins steady run- 30 sec restDay offCrosstraining30 mins as9mins run/1mins walkW10Day off20 mins as run 1min/walk 1 minDay off25 mins as5mins easy thenremainder as2 mins steady run- 30 sec restDay offCrosstraining30 mins as9mins run/1mins walkW11Day off20 mins as run 1min/walk 1 minDay off25 mins as5mins easy thenremainder as2 mins steady run- 30 sec restDay offCrosstraining30 mins as9mins run/1mins walkW12Day off20 mins as run 1min/walk 1 minDay off25 mins as5mins easy thenremainder as1 lap of an ovalrun steady -½ lap easyDay offCrosstraining33 mins as10mins run/1mins walkW13Day off20 mins as run 1min/walk 1 minDay off25 mins as5mins easy thenremainder as1 lap of an ovalrun steady -½ lap easyDay offCrosstraining33 mins as10mins run/1mins walkW14Day off20 mins as run 1min/walk 1 minDay off25 mins as5mins easy thenremainder as2 lap of an ovalrun steady -½ lap easyDay offCrosstraining34 mins as15mins run/2mins walk

MON TUS WED THU FRI SAT SUNW15Day off20 mins as run 1min/walk 1 minDay off25 mins as5mins easy thenremainder as2 lap of an ovalrun steady -½ lap easyDay offCrosstraining34 mins as15mins run/2mins walkW16Day off20 mins as run 1min/walk 1 minDay off20 mins run as5mins easy then4x90 sec run -30 sec walk theneasy run forremaining timeDay offOptional light jog15 minsRACE DAY!TERMS:Aerobic run: slower than target race pace. Moderate pace.Steady: intensity should feel sustainable. You should be able to hold a conversation.Cross training: Swim, cycle, weight training, aerobics class etc.