8 week “You can do it” 5k running plan
By M.E.L.T. Fitness Studio’s Running Coach, Bridget Kaldy
Week 1 day 1 walk 4 minutes run 1 repeat 3 more intervals for a total of approx 20 min
day 2 rest or x train
day 3 same as day 1
day 4 rest or x train
day 5 REST
day 6 same as day 1
day 7 REST
Week 2 same format as above but use walk 3 minutes run 2 minutes repeat 4 interval approx 25 min total workout
Week 3 same format walk 3 minutes run 2 minutes repeat for 5 more intervals approx 30 min
Week 4 same format walk 2 minutes run 3 minutes repeat for 4 more intervals approx 25 min
Week 5 same format walk 2 min run 3 min repeat 5 more intervals approx 30 min
Week 6 same format walk 1 minute run 3 minutes repeat 7 more intervals approx 32 min
Week 7 same format walk 1 minute run 4 minutes repeat 6 more intervals approx 35 min
Week 8 day 1 walk 1 minute run 4 minutes repeat 7 more intervals approx 40 min
day 2 rest or cross train
day 3 walk 1 min run 4 min repeat 7 more intervals
day 4 rest or cross train
day 5 REST
day 6 RACE DAY!!!
day 7 REST
At any time you feel good and you want to keep running through an interval you are more then welcome to do so, if you need to walk more that's ok too . It's your program make it work for you!
