Mayor’s 5K Training Plan for Beginning Runners

A free beginner’s 5K training program is available through the Metro Parks and Recreation Department, starting Monday, Sept. 24 through Thursday, Nov. 16. Classes are offered at each of Metro Parks’ regional community centers and the Centennial Sportsplex. It includes two run workouts per week. The training coach will stay with the slower runners in the group, but faster runners may choose to go ahead of the group along the course planned for that day. Runners may also choose to use this plan to train on their own. The goal of the training plan is to be able to complete the Mayor’s Challenge 5K in 45 minutes or less.

This training plan uses walk/run intervals to gradually take the runner’s pace from moderate to brisk. To begin, the efforts will not be concerned with speed, but focus more on achieving the best balance between workout and recovery. The intervals for the final training weeks are designed to build speed and endurance. Runners are encouraged to do some additional cross-training and strength training on opposite days from 5K training. Staff at the regional recreation centers and Sportsplex can help runners with their cross-training plans.

Training Regimen

Each training session will begin with an easy 5 minute warm-up walk, and conclude with a 10 minute cool-down of easy walking and gentle stretching.

Week Day 1 Day 2
1 15 min walk/run combo
(2:00 min/1:00 min)		 1 mile walk/run combo
(2:00 min/1:00 min)
2 20 min walk/run combo
(2:00 min/1:00 min)		 1.5 mile walk/run combo
(2:00 min/1:00 min)
3 25 min walk/run combo
(3:00 min/1:30 min)		 2 mile walk/run combo
(3:00 min/1:30 min)
4 25 min walk/run combo
(3:00 min/1:30 min)		 15 minute jog
20 minute brisk walk
5 30 min walk/run combo
(3:00 min/2:00 min)		 20 minute jog
15 minute walk
10 minute jog
6 30 min walk/run combo
(3:00 min/2:00 min)		 1 mile jog
1 mile walk
1 mile jog
7 35 min walk/run combo
(3:00 min/3:00 min)		 1.5 mile jog
0.5 mile brisk walk
1 mile jog
0.5 mile brisk walk
8 35 min walk/run combo
(3:00 min/2:00 min)		 0.5 mile brisk walk
2 mile jog
0.5 mile brisk walk

Class Schedule

Monday, Sept. 24 – Thursday, Nov. 15

Location Monday Tuesday Wednesday Thursday Friday Saturday
Coleman 6:00 PM   6:00 PM      
East     12:00 PM     8:30 AM
Hadley   6:00 PM   6:00 PM    
Hartman   7:15 AM   7:15 AM    
McCabe       6:00 PM   9:00 AM
Sportsplex   5:30 PM   5:30 PM