This plan is pretty basic and assumes that you don’t run at all yet. It has been designed to get you round your first 3.1 mile race, probably with a few short walking breaks. The schedule will take you through six weeks, starting with short runs with walk breaks.
WEEK ONE
Mon: Run 1 min, walk 1 min. Repeat 10 times.
Tue: Rest
Wed: Run 2 mins, walk 4 mins. Repeat 5 times.
Thur: Rest
Fri: Rest
Sat: Run 2 mins, walk 4 mins. Repeat 5 times.
Sun: Rest
WEEK TWO
Mon: Run 3 mins, walk 3 mins. Repeat 4 times.
Tue: Rest
Wed: Run 3 mins, walk 3 mins. Repeat 4 times.
Thur: Rest
Fri: Rest
Sat: Run 5 mins, walk 3 mins. Repeat 3 times.
Sun: Rest
WEEK THREE
Mon: Run 7 mins, walk 2 mins. Repeat 3 times.
Tue: Rest
Wed: Run 8 mins, walk 2 mins. Repeat 3 times.
Thur: Rest
Fri: Rest
Sat: Run 8 mins, walk 2 mins. Repeat 3 times.
Sun: Rest
WEEK FOUR
Mon: Run 8 mins, walk 2 mins. Repeat 3 times.
Tue: Rest
Wed: Run 10 mins, walk 2 mins. Repeat twice, then run for 5 mins.
Thur: Rest
Fri: Rest
Sat: Run 8 mins, walk 2 mins. Repeat 3 times.
Sun: Rest
WEEK FIVE
Mon: Run 9 mins, walk 1 min. Repeat 3 times.
Tue: Rest
Wed: Run 12 mins, walk 2 mins. Repeat twice, then run for 5 mins.
Thur: Rest
Fri: Rest
Sat: Run 8 mins, walk 2 mins. Repeat 3 times.
Sun: Rest
WEEK SIX
Mon: Run 15 mins, walk 1 min. Repeat twice.
Tue: Rest
Wed: Run 8 mins, walk 2 mins. Repeat 3 times.
Thur: Rest
Fri: Rest
Sat: 5K Race!
Sun: Happy Father’s Day!
On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly and don’t wait until you are exhausted before taking some one-minute walk breaks.