Six Weeks to a 5K+ Challenge

I wanted to create a challenge where everyone could get up and moving. What better way to do that then to walk or run a 5k (3.1) miles. I can recall when I was at the beginning of my weight loss journey at nearly 280 pounds and getting me to do a mile, let alone 3.1 was impossible... or so I thought. I started out with taking baby steps and before I knew it I was running!


You can participate in this challenge as a walk, jog or run! I just want to see you complete your 5K in four+ weeks! Come join my Facebook group for accountability and community support, Transformational Weight Loss.


How Long Does It Take to Train for a 5K?

If you are completely new to this and have had a pretty light lifestyle not filled with a lot of activity, this challenge may take you 6-8 weeks to prepare to race in a 5K.


If you are already active in your life already and a level of fitness, this could take 4-6 weeks to complete your 5K.


If you consider yourself athletic, exercise regularly or already jog at least a mile... this shouldn't create too much stress for you!

We are racing against ourselves in a group and coming together from all over the globe... so get your best sneakers on and lets give it a try!


Evaluate your fitness level! Following a 5K training schedule will not only motivate you and hold you accountable in a group of individuals it will also prevent you from getting injured and there is defiantly a way to build yourself to training!


Training Schedule for Newbies

Week One

Day 1:Run 5 minutes, walk 1 minute. Repeat 3 times.

Day 2:Rest or cross-train.

Day 3:Run 6 minutes, walk 1 minute. Repeat 3 times.

Day 4:Rest.

Day 5:Run 7 minutes, walk 1 minute. Repeat 3 times.

Day 6:Rest or cross-train.

Day 7:Rest.


Week Two

Day 1: Run 7 minutes, walk 1 minute. Repeat 3 times.

Day 2: Rest or cross-train.

Day 3: Run 8 minutes, walk 1 minute. Then, run hard for 1 minute, walk for 2 minutes, repeat 3 times. Finish with 7 minute run, 1 minute walk.

Day 4: Rest. Day 5: Run 9 minutes, walk 1 minute. Repeat 3 times. Day 6: Rest or cross-train. Day 7: Rest.


Week Three

Day 1:Run 10 minutes, walk 1 minute. Repeat 2 times.

Day 2:Cross-train.

Day 3:Run 12 minutes, walk 1 minute. Then run hard for 1 minute, walk for 2 minutes. Repeat 4 times.

Day 4:Rest.

Day 5:Run 13 minutes, walk 1 minute. Repeat 2 times.

Day 6:Rest or cross-train.

Day 7:Run 13 minutes, walk 1 minute. Repeat 2 times.


Week 4

Day 1: Run 15 minutes, walk 1 minute. Repeat 2 times. Day 2: Cross-train. Day 3: Run 17 minutes, walk 1 minute. Sprint for one minute, walk for 2 minutes, sprint for one minute, walk for 1 minute. Day 4: Rest. Day 5: Run 19 minutes, walk 1 minute, run 7 minutes. Day 6: Rest or cross-train. Day 7:Run 19 minutes, walk 1 minute, run 7 minutes.


Week 5

Day 1: Run 20 minutes, walk 1 minute, run 6 minutes. Day 2: Cross-train. Day 3: Run 15 minutes, walk 1 minute. Sprint for 1 minute, walk for 2 minutes. Repeat 3 times. Day 4: Rest. Day 5: Run 26 minutes. Day 6: Rest or cross-train. Day 7: Run for 20 minutes.


Week 6

Day 1:Run 20 minutes, walk 1 minute. Sprint for 1 minute, walk for 2 minutes. Repeat 2 times.

Day 2:Rest or cross-train.

Day 3:Run 30 minutes.

Day 4:Rest.

Day 5:Run 20 minutes.

Day 6:Rest.

Day 7:Race Day. Run 3.1 miles.


Training Schedule for Active Lifestyle

This schedule calls for you to run 3 or 4 days a week on Monday, Wednesday, Friday and Sunday, Start on week two of the Beginner trainer plan.


Training Schedule for Athletes

This schedule calls for you to run 4 days a week on Monday, Wednesday, Friday and Sunday. Start at week three in the beginner training plan.


How to Keep the Momentum Going and Find Accountability

If you want to continue running, great! You can calculate your pace and work towards adding more distance or just cut your time! I have included a Pace Calculator below. If you have a smart watch, you can also use that to calculate your exercise.


Make sure you join the FB group I manage, Transformational Weight Loss for woman! We will be posting our achievements and holding one another accountable in the group!

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