Part 2: Printable Training / Exercise Table

This is a six-week beginner training plan.

Beginner 6-Week Training Plan

Weekly Schedule (Walk / Run Minutes)
Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 20 min walk 20 min walk 20 min walk Rest 25 min walk Easy 30 min walk
2 Rest 5 min walk / 5 min jog x2 20 min walk 5 min walk / 5 min jog x2 Rest 25 min walk Easy 35 min walk
3 Rest 5 walk / 5 jog x3 20 min walk 5 walk / 5 jog x3 Rest 30 min walk Walk-jog 30 min
4 Rest 5 walk / 7 jog x3 20 min walk 5 walk / 7 jog x3 Rest 30 min walk Continuous jog 20 min
5 Rest 5 walk / 10 jog x2 20 min walk 5 walk / 10 jog x2 Rest 30 min walk Jog 25-30 min
6 Rest Easy 20 min jog 20 min walk Easy 15 min jog Rest Race-day prep: 10 min jog + 4 strides 5K event or fun run

Notes: “Walk / jog” means an easy, slow pace. Always warm up for 5 minutes and cool down with light stretching after each workout.

“The miracle isn't that I finished. The miracle is that I had the courage to start.” - John Bingham