Light Side of Health

Two Week 5K Training Program

We hope 2022 is off to a great start! A great way to really rev your workout program up is to train for something fun or add a new challenge. Maybe you want to do a 5K, 10K, 1/2 marathon, or even a full marathon this year. Whatever it may be we are cheering you on. For those who are new to running or looking for a two-week plan that will really shake things up, check out this 5K training program. In two weeks it will have your 5K ready or if anything adding some new variety to your weekly workout routine.

 

Training Plan

For dynamic stretching ideas click HERE.

For static stretching ideas click HERE.

 

Day 1

5 minutes dynamic warm-up/gentle walk

5 -10 minute easy jog

Cooldown

5-minute walk

5-minute static stretch

Day 2

5 minutes dynamic warm-up/gentle walk

25-minute bike ride or 30-minute cardio-based circuit training

Cooldown

5-minute walk

5-minute static stretch

Day 3

5 minutes dynamic warm-up/gentle walk

10-minute jogging – it is ok if you stop just keep moving at a brisk pace

Cooldown

5-minute walk

5-minute static stretch

Day 4

5 minutes dynamic warm-up/gentle walk

30 minutes of cardio on the bike or elliptical.

Cooldown

5-minute walk

5-minute static stretch

Day 5

Active Rest

Day 6

5 minutes dynamic warm-up/gentle walk

20 minutes HIIT Running

Circuit:

3-minute jog

1-minute run (faster pace than usual)

1-minute gentle walk

Repeat this 5 times

Cooldown

5-minute walk

5-minute static stretch

Day 7

Rest

Day 8 

5 minutes dynamic warm-up/gentle walk

20-minute jog (ok to stop and walk – just keep moving)

Cooldown

5-minute walk

5-minute static stretch

Day 9 

5 minutes dynamic warm-up/gentle walk

35 minutes of either the elliptical, bike, or brisk walking

Cooldown

5-minute walk

5-minute static stretch

Day 10 

5 minutes dynamic warm-up/gentle walk

25 minutes HIIT Running

Circuit:

4-minute jog

1-minute run (faster pace than usual)

1-minute gentle walk

Repeat this 5 times

Cooldown

5-minute walk

5-minute static stretch

Day 11 

5 minutes dynamic warm-up/gentle walk

30 minutes of walking or light activity

Cooldown

5-minute walk

35 minutes of elliptical, bike, or brisk walking

5-minute static stretch

Day 12 

5 minutes dynamic warm-up/gentle walk

30-minute easy jog

Cooldown

5-minute walk

5-minute static stretch

Day 13

5 minutes dynamic warm-up/gentle walk

20 minutes on bike and core work

Cooldown

5-minute walk

5-minute static stretch

Day 14

Easy walk 15-35 minutes or just get in your 10,000 steps

Day 15

Lace-up those running shoes and hit your local 5K or go for a timed run!

Leave a comment below and let us know how you did or if you are training for anything!

 

For additional workout programs and support checkout SHOP. Our shop is a proud sponsor of Food For The Soul, an organization dedicated to combating hunger and spreading HOPE throughout DFW. For every purchase of our ebook, we donate $1; for every nutrition and training program purchase, we donate $5.

Right now you can enroll in our 90 Day Keep Growing Nutrition & Fitness Challenge with an annual subscription to our Recipes and Premium Content Site or with the purchase of selected items. For questions regarding how our premium subscription and products work, please reach out to [email protected]

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