Training Plan: Galloway Getting Started 5K (12 Weeks)
About This Training Plan
With Jeff Galloway's Run/Walk/Run method, virtually anyone can finish a 5K. Note that this plan will never ask you to run without walk breaks. Jeff Galloway's method has been proven to help runners go faster, recover sooner, and avoid injury, always while taking walk breaks. This easy to follow plan requires only two short weekday runs. Weekend runs gradually build in duration from 15 minutes to 50 minutes.Who Should Do This Plan
This plan assumes you are healthy and have your physician's clearance to run and walk up to an hour at a time.Sample Week Of Training
Easy Run/Walk/Run (19:00)
- Run/Walk/Run for 19:00 at an easy training pace that avoids "huffing and puffing." Use your favorite run/walk ratio, adjusting the run time as needed, but keeping the walk time to 30 seconds. Remember, though, the idea for this phase of training is just to get through the time scheduled for the day. Even if you end up walking the entire time, it still counts!
Walk (24:00)
- Walk for the entire time today (24 minutes).
Easy Run/Walk/Run (21:00)
- Run/Walk/Run for 21 minutes at an easy training pace that avoids "huffing and puffing." Use your favorite run/walk ratio, adjusting the run time as needed, but keeping the walk time to 30 seconds. Remember, though, the idea for this phase of training is just to get through the time scheduled for the day. Even if you end up walking the entire time, it still counts!
Walk (26:00)
- Walk for the entire time today (26 minutes).
Rest Day
- Today is about recovering from the week behind you and preparing for a harder workout tomorrow. Try to relax, eat well, and get plenty of sleep tonight.
Easy Run/Walk/Run (35:00)
- Run/Walk/Run for 35:00 at an easy training pace that avoids "huffing and puffing." Use your favorite run/walk ratio, adjusting the run time as needed, but keeping the walk time to 30 seconds. Remember, though, the idea for this phase of training is just to get through the time scheduled for the day. Even if you end up walking the entire time, it still counts!
Day Off or Walk (45:00)
- To prepare for your goal race, you don't have to exercise today, but for overall health, it's a good idea to do some sort of cross training a couple of times per week. Walking is always a good option.
How It Works
When you purchase a RunSignUp training plan, your plan will automatically get loaded into the Final Surge training calendar. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.