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.

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Sample Week of Training

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

Walk - Brisk Walk

Walk today at a brisk pace for 10 minutes continuously.

Planned: 10:00

Walk - Brisk Walk

Walk today at a brisk pace for 15 minutes continuously.

Planned: 15:00

Rest Day

Take today off to rest and recover

Walk - Brisk Walk

Walk today at a brisk pace for 15 minutes continuously.

Planned: 15:00

Walk - Brisk Walk

Walk today at a brisk pace for 20 minutes continuously.

Planned: 20:00

Rest Day

Take today off to rest and recover

Walk - Walk/Jog

Walk 5 minutes then,

Easy Running (13:50.19-13:00 per mile) for 3 minutes then,

Walk for 2 minutes then,

Easy Running (13:50.19-13:00 per mile) for 3 minutes then,

Walk for 2 minutes,

Cool down walk for 5 minutes until time completed

Planned: 20:00


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Other 5K & 10K Road/Track Plans

Plan Name # Weeks  
10K Road/Track Race - 30:00 - Written by Reed Fischer 8 weeks Preview
10K Road/Track Race - 35:00-40:00 - Written by Joan Hunter 4 weeks Preview
10K Road/Track Race - 40:00 - Written by Christine Thorn 8 weeks Preview
10K Road/Track Race - Sub 31:00 - Written by Brogan Austin 12 weeks Preview
10k Road/Track Race - Sub 35:00 - Written by Connor Winter 8 weeks Preview
10K Road/Track Race - Sub 35:00 - Written by Jordan Gusman 12 weeks Preview
10K Road/Track Race - Sub 45:00 - Written by Aaron Templeton 12 weeks Preview
10K Road/Track Race - Sub 45:00 - Written by Joey Berriatua 8 weeks Preview
10k Road/Track race- Sub 40:00 - Written by Jamaine Coleman 12 weeks Preview
5K Road/Track Plan - 30:00 - Written by Aaron Templeton 8 weeks Preview
5K Road/Track Race - 17:00-18:00 - Written by Jeff Thies 12 weeks Preview
5k Road/Track Race - 14:00-15:00 - Written by Drew Hunter 4 weeks Preview
5K Road/Track Race - 15:00-16:00 - Written by Aaron Templeton 12 weeks Preview
5K Road/Track Race - 15:00-16:00 - Written by Jordan Gusman 8 weeks Preview
5K Road/Track Race - 16:00-17:00 - Written by Connor Winter 12 weeks Preview
5k Road/Track Race - 16:00-17:00 - Written by Drew Hunter 8 weeks Preview
5K Road/Track Race - 18:00-19:00 - Written by Jeff Thies 12 weeks Preview
5K Road/Track Race - 20:00 - Written by Jeff Thies 8 weeks Preview
5k Road/Track Race - 25 min - Written by Cameron Griffith 8 weeks Preview
5k Road/Track Race - 25:00 - Written by Connor Winter 12 weeks Preview
5k Road/Track Race - 25:00 - Written by Drew Hunter 4 weeks Preview
5K Road/Track Race - 25:00-30:00 - Written by Joan Hunter 4 weeks Preview
5k Road/Track Race - 35:00 - Written by Sydney Gidabuday 12 weeks Preview
5k Road/Track Race - 40:00 - Written by Jeff Thies 8 weeks Preview
5k Road/Track Race - Sub 35:00 - Written by Brian Barraza 8 weeks Preview
5k Road/Track Race -17:00-18:00 by Jamaine Coleman 8 weeks Preview
5k Road/Track Race- 18:00-19:00 - Written by Joey Berriatua 8 weeks Preview
Couch to 5k Training Plan - Written by Brian Barraza 8 weeks Preview
Couch to 5k Training Plan - Written by Brian Barraza 12 weeks Preview
Couch to 5K Training Plan - Written by Cameron Griffith 4 weeks Preview

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