My 5K Running Schedule
As you all know, I've started running again.
The schedule I’m using was purchased over 10 years ago from the Dutch Athletics Union(Atletiekunie). Unfortunately, it's no longer available.
The schedule comes in the form of MP3 files and is narrated by Renate Wennemans. It also includes music, fast-paced for running and slower for walking breaks. Renate tells you exactly when to run and when to walk, and the music changes accordingly to match the pace, so you don’t have to worry about keeping track of time yourself.
This schedule is specially designed for beginners. I've followed it several times before and find it very enjoyable. It's recommended to have 1 to 2 days of rest between running sessions. I usually take 2 days.
Training schedule
| # | Duration | Pace | Breaks in between |
|---|---|---|---|
| 1 | 8 x 1 minute | Dribbling Steps | 2-minute walking |
| 2 | 1-2-1-2-1-2-1-2 minutes | Dribbling Steps | 2-minute walking |
| 3 | 3 x 3 minutes | Dribbling Steps | 2-minute walking |
| 4 | 7 x 2 minutes | Dribbling Steps | 2-minute walking |
| 5 | 2-3-2-3-2-3-2 minutes | Dribbling Steps | 2-minute walking |
| 6 | 3 x 5 minutes | Jogging | 2-minute walking |
| 7 | 6 x 3 minutes | Jogging | 1.5-minute walking |
| 8 | 3-4-3-4-3-4 minutes | Dribbling Steps | 1.5-minute walking |
| 9 | 2 x 8 minutes | Jogging | 3-minute walking |
| 10 | 6 x 2 minutes | Moderate Pace | 2-minute walking |
| 11 | 1-2-1-2-1-2-1-2 minutes | Jogging | 1-minute walking |
| 12 | 18 minutes continuous | Jogging | - |
| 13 | 6 x 3 minutes | Dribbling Steps | 2-minute walking |
| 14 | 4-5-4-5 minutes | Dribbling Steps | 2-minute walking |
| 15 | 3 x 8 minutes | Jogging | 2-minute walking |
| 16 | 5-4-3-2 minutes | Dribbling Steps – Jogging - Moderate Pace - Race Pace | 2-minute walking |
| 17 | 2 x 4 minutes | Jogging | 2-minute walking |
| 18 | 5 km running event (or 5 km by yourself) | Race Pace | - |
Pace Description
- Walking: Relaxed walking/jogging at 4–5 kilometres per hour.
- Dribbling Steps: Short running strides where the speed is about the same as an accelerated walking pace.
- Jogging: Relaxed running, slightly faster than dribbling steps, with longer strides.
- Moderate Pace: A gear up from jogging, but not maximum effort (the feeling that you can sustain this pace for a long period; heavy panting and shortness of breath is a sign it’s too fast).
- Race Pace: The speed at which you think you can run a 5km (a pace you should be able to maintain for at least 30 minutes towards the end of the race).