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running and leaping

From sofa to RACE!  

 

Your 8 week V5K plan. â€‹

  • Goal: Prepare to enjoy and complete The Coalition’s Well-Being V5K.

  • Duration: 8 weeks

  • Start Date: November 11, 2024 (or adjust to NOW, and then keep on running!) 

  • End Date: January 5, 2025

WEEK | PLAN

01

  • Monday, Wednesday, Friday: Take a pleasant 25-minute walk to ease into your training.

  • Tuesday, Thursday: Enjoy a day of rest or some gentle stretching to keep loose.

  • Saturday: Extend your walk to 30 minutes, keeping a comfortable yet challenging pace.

  •  Sunday: Rest and reflect on your week.

02

  • Monday, Wednesday, Friday: Begin to mix in jogging with 1 minute of jogging followed by 2 minutes of walking, totaling 20 minutes.

  • Tuesday, Thursday: Rest or gentle stretching to rejuvenate.

  • Saturday: Walk for 35 minutes, pushing a little further as you build stamina.

  • Sunday: Take the day to rest and prepare for the next week.

03

  • Monday, Wednesday, Friday: Increase to 2 minutes of jogging alternated with 2 minutes of walking for 25 minutes.

  •  Tuesday, Thursday: Rest or gentle stretching, listening to your body’s needs.

  • Saturday: A 30-minute session combining jogging and walking, gaining confidence as you go.

  • Sunday: Rest and enjoy your progress.

04

  • Monday, Wednesday, Friday: Continue improving with 3 minutes of jogging and 1 minute of walking for 27 minutes.

  • Tuesday, Thursday: Rest or stretch—it’s your time to recover.

  • Saturday: Challenge yourself with a continuous 15-minute jog.

  • Sunday: Rest, you’ve earned it!

05

  • Monday, Wednesday, Friday: Jog for 5 minutes followed by 3 minutes of walking, aiming for 30 minutes total.

  • Tuesday, Thursday: Rest or gentle stretching to care for your body.

  • Saturday: A rewarding 20-minute continuous jog.

  • Sunday: Rest and get ready for the week ahead.

06

  • Monday, Wednesday, Friday: Jog for 8 minutes and walk for 2 minutes, totaling 30 minutes.

  • Tuesday, Thursday: Rest days are crucial for your recovery and resilience.

  • Saturday: Up your game with a 25-minute continuous jog.

  • Sunday: Rest and take pride in how far you’ve come.

07

  • Monday, Wednesday, Friday: Push further with 10 minutes of jogging and 2 minutes of walking for 33 minutes.

  • Tuesday, Thursday: Rest or gentle stretching—keep nurturing your body.

  • Saturday: A 28-minute jog to build endurance.

  • Sunday: Rest and visualize your success in the upcoming race.

08

  • Monday, Wednesday: Finish strong with 13 minutes of jogging, 2 minutes walking for 35 minutes.

  • Tuesday, Thursday: Take these days to rest or do some light stretching.

  • Friday: Take a full rest day before the big event.

  • Saturday: A gentle 20-minute jog followed by a 10-minute walk to stay loose.

  • Sunday: Race Day: Complete your 5K! Celebrate your achievement and the resilience you’ve built!

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