Learn to Run 5 km
The Tears to Hope Society is proud to provide an 8 week training program through ISPARC (Indigenous Sport, Physical Activity & Recreation Council). New to running? Need a "tune up"? Follow this training schedule to get you in shape and help you run your 5km.
WEEK 1
Session 1 (34 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. Walk 2 min.
Do this combination 8 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 2 (20 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. Walk 2 min. Do this 5 times. Cool-down: Efficient Walk 5 min. Static stretches.
Session 3 (28 minutes)
Warm-up: Efficient Walk 5 min.
Run 2 min. Walk 2 min. Do this 6 times. Cool-down: Efficient Walk 5 min. Static stretches.
WEEK 2
Session 1 (34 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 2 min. Walk 2 min. Do this 6 times. Cool-down: Efficient Walk 5 min. Static stretches.
Session 2 (31 minutes)
Warm-up: Efficient Walk 5 min.
Run 1 min. Walk 2 min. Do this 7 times. Cool-down: Efficient Walk 5 min. Static stretches.
Session 3 (30 minutes)
Warm-up: Efficient Walk 5 min.
Run 2 min. Walk 2 min. Do this 5 times. Cool-down: Efficient Walk 5 min. Static stretches.
WEEK 3
Session 1 (45 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. – Walk 2 min.
Run 2 min. – Walk 2 min.
Run 3 min. – Walk 2 min.
Run 3 min. – Walk 2 min.
Run 2 min. – Walk 2 min.
Run 1 min. – Walk 2 min.
Cool-down: Efficient Walk 5 min. Static stretches.
Reminder: Keep that run at a nice easy “shuffle” talking pace – very little knee lift, short quick swing of the arms, soft landing on the mid-foot right under the hips – your base of support.
Session 2 (29 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. – Walk 2 min.
Run 2 min. – Walk 2 min.
Run 3 min. – Walk 2 min.
Run 2 min. – Walk 2 min.
Run 1 min. – Walk 2 min.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 3 (34 minutes)
Warm-up: Efficient Walk 5 minutes. Dynamic stretches.
Run 2 min. Walk 2 min. Do this 6 times. Cool-down: Efficient Walk 5 min. Static stretches.
WEEK 4
Session 1 (31 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. – Walk 2 min.
Run 2 min. – Walk 2 min.
Run 3 min. – Walk 2 min.
Run 3 min. – Walk 1 min.
Run 2 min. – Walk 1 min.
Run 1 min. – Walk 1 min.
Reminder: Keep that run at a nice easy “shuffle” talking pace – very little knee lift, short quick swing of the arms, soft landing on the mid-foot right under the hips – your base of support.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 2 (30 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. Walk 1 min. Do this 10 times. *Notice there’s only 1 minute of walking now!
Cool-down: Efficient Walk 5 min. Static stretches.
Session 3 (31 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 2 min. Walk 1 min. Do this 7 times. Cool-down: Efficient Walk 5 min. Static stretches.
WEEK 5
Session 1 (34 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. Walk 1 min.
Run 2 min. Walk 1 min.
Run 3 min. Walk 1 min.
Run 5 min. Walk 1 min.
Run 3 min. Walk 1 min.
Run 2 min. Walk 1 min.
Run 1 min. Walk 1 min. Cool-down: Efficient Walk 5 min.
Session 2 (28 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 2 min. Walk 1 min. Do this 6 times. Cool-down: Efficient Walk 5 min. Static stretches.
Session 3 (30 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 3 min. Walk 1 min. Do this 5 times. Cool-down: Efficient Walk 5 min. Static stretches.
Week 6
Session 1 (41 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. Walk 1 min.
Run 3 min. Walk 1 min.
Run 5 min. Walk 1 min.
Run 8 min. Walk 1 min.
Run 5 min. Walk 1 min.
Run 3 min. Walk 1 min.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 2 (34 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 3 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Efficient Walk 5 min.
Session 3 (35 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 5 min. Walk 1 min. Do this 5 times. Cool-down: Efficient Walk 5 min. Static stretches.
Week 7
Session 1 (40 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 3 min. Walk 1 min.
Run 5 min. Walk 1 min.
Run 10 min. Walk 1 min.
Run 5 min. Walk 1 min.
Run 3 min.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 2 (35 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 4 min. Walk 1 min. Do this 5 times. Cool-down: Efficient Walk 5 min. Static stretches.
Session 3 (40 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 5 min. Walk 1 minute. Do this 5 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Week 8
Session 1 (43 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 5 min. Walk 1 min.
Run 10 min. Walk 1 min.
Run 10 min. Walk 1 min.
Run 5 min.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 2 (34 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 5 min. Walk 1 min.
Do this 4 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 3 (40-43 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 5 min. Walk 1 min.
Do this 5 times or repeat for 5K distance. OR
Run 10 min. Walk 1 minute. Do this 3 times or repeat for 5K distance. Cool-down: Efficient Walk 5 min. Static stretches.
Congratulations!
