5k Road/Track Race - 25:00 - Written by Connor Winter

Plan Length: 4 Weeks

This plan was written by Connor Winter, who is a 28:21 10K runner. The whole objective of this program is to give you a run/walk plan for a 12 weeks. This plan assumes that you have no previous running experience and is designed to slowly introduce you to running using a run/walk method.

A few IMPORTANT training details:

1. Walking (13:00+ per mile) - Walking pace should be a brisk walk that you can sustain for up to 30 minutes. This will help your body adjust to the impact of running and walking.

2.Easy Running (11:40.19-10:50 per mile) - This should be an easy pace to maintain for an hour of running.

3.Moderate Running (10:30-9:50 per mile) - This pace should be a little more difficult and you should be able to run this pace for 30-45 minutes

4. Tempo Pace (9:25-8:55 per mile) - This is the pace that you should be able to sustain this pace for 15-25 minutes.

5. Threshold (8:45-8:30 per mile) This is the pace that you should be able to sustain this pace for 5-10 minutes.

Sample Week of Training

Below is a week of training from this plan which represents the type of workouts you will be doing.

Other 5K & 10K Road/Track Plans