The BolderBOULDER 10K Training Plan

Running for Mortals - 5K Walk-To-Run Training Program
	Mon.	Tues.	Wed.	Thurs.	Fri.	Sat.	Sun.
Week	Walk/run at conversational pace	Cross train (CT) w/yoga, biking, or weights	Walk/run at conversational pace	CT	Power walk (PW) at moderate pace	Walk/run at conversational pace	Rest (R)
Week 1	30-40 min walking	30-45 min	30-40 min walking	30-45 min	30-40 min PW	30-40 min walking	R
Week 2	Total: 28 min run 1 min/walk 3 Repeat 6x	30-45 min	Total: 28 min run 1 min/walk 3 Repeat 6x	30-45 min	30-40 min PW	Total: 28 min run 1 min/walk 3 Repeat 6x	R
Week 3	Total: 30 min Run 2 min/walk 3 Repeat 5x	30-45 min	Total: 30 min run 2 min/walk 3 Repeat 5x	30-45 min	30-40 min PW	Total: 30 min run 2 min/walk 3 Repeat 5x	R
Week 4	Total: 32 min run 2 min/walk 2 Repeat 7x	30-45 min	Total: 32 min run 2 min/walk 2 Repeat 7x	30-45 min	30-40 min PW	Total: 32 min run 2 min/walk 2 Repeat 7x	R
Week 5	Total: 30 min run 3 min/walk 2 Repeat 5x	30-45 min	Total: 30 min run 3 min/walk 2 Repeat 5x	30-45 min	30-40 min PW	Total: 30 min run 3 min/walk 2 Repeat 5x	R
Week 6	Total: 30 min run 4 min/walk 2 Repeat 4x	30-45 min	Total: 30 min run 4 min/walk 2 Repeat 4x	30-45 min	30-40 min PW	Total: 30 min run 4 min/walk 2 Repeat 4x	R
Week 7	Total: 30 min run 4 min/walk 1 Repeat 5x	30-45 min	Total: 30 min run 4 min/walk 1 Repeat 5x	30-45 min	30-40 min PW	Total: 30 min run 4 min/walk 1 Repeat 5x	R
Week 8	Total: 30 min run 5 min/walk 1 Repeat 4x	30-45 min	Total: 30 min run 5 min/walk 1 Repeat 4x	30-45 min	40-45 min PW	Total: 30 min run 5 min/walk 1 Repeat 4x	R
Week 9	Total: 32 min Run 7 min/walk 1 Repeat 3x	30-45 min	Total: 32 min run 7 min/walk 1 Repeat 3x	30-45 min	40-45 min PW	Total: 32 min run 7 min/walk 1 Repeat 3x	R
Week 10	Total: 30 min Run 9 min/walk 1 Repeat 2x	30-45 min	Total: 30 min run 9 min/walk 1 Repeat 2x	30-45 min	40-45 min PW	Total: 30 min run 9 min/ walk 1 Repeat 2x	R
Week 11	Total: 30 min run 13/walk 2 Repeat 1x	30-45 min	Total: 30 min run 13/walk 2 Repeat 1x	30-45 min	40-45 min PW	Total: 30 min run 13/walk 2 Repeat 1x	R
Week 12	Total: 30 min Run continuously	30-45 min	Total: 30 min Run continuously	30-45 min	30 min PW	TRY A 5K!	R

NOTES:

• Be sure to warm up and cool down for five minutes before and after every workout.
• Try to keep your pace moderate. For most of your walk-run workouts, you want your heart rate to be between 65 and 75 percent of your max and your perceived exertion to be between 6.5 and 7.5 (where 1 is sitting on the couch and 10 is sprinting to catch a bus). You should be able to maintain a conversation, but not sing. On Saturdays, bump up your intensity to an 8, or about 80 percent of your max.
• For your cross-training days, include activities that don't involve running or walking, so you give your body a break. Cross-training allows you to rest your running muscles while training opposing muscle groups, which reduces the risk of overtraining and injury. It also helps speed recovery and reduces burnout. If you're new to exercising and have been inactive, rest on the Cross-Train (CT) days for the first four weeks and then add the cross-training workouts into the schedule starting with week 5. Cycling, swimming, Pilates, yoga, strength training, group cycling and using the elliptical trainer or Stairmaster are great options. Cross-training activities should be done at a moderate pace (60 to 70 percent of your max or a 6-7 level of exertion).
• Stretch after every workout while your muscles are warm.

This training program was adapted from Running for Mortals (Rodale, 2007) by Jenny Hadfield and John "the Penguin" Bingham.