Learn to Run 5km

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.