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And here we are already at Week 2 of your 5k training plan! James had a good week and did all his workouts like planned, very happy trainer here. Hopefully all went well with Week 1 for you, too, and you’re getting through those first 4 workouts without any difficulty. Glad to see you’re still with me.
We’re 7 weeks away from those Thanksgiving 5ks. Seven weeks goes by in a blink, so we’ve got some work to do. We’re doing this gradually to allow your body time to adapt, so be patient! There’s a whole lot more walking in our plans than there is jogging/powerwalking in these beginning weeks. That’s okay. Transformation is a process. We’ll get you there!
In Week 2, you’re going to have 4 workouts again, but the first is mostly active recovery and starts this Thursday October 5th . You’ll only run/powerwalk 90 seconds in your first workout of this week. Enjoy it while it lasts… The last 3 workouts in Week 2 get more involved, with lots of intervals, but none longer than 90 seconds.
Remember! Do what you can. If these intervals are too hard to run, then power walk through them. Adapt these to YOUR level. One size fits all doesn’t work in the fitness world.
5K Training Plan – Week 2
| Workout | Duration | What are we doing? |
| 1 | 30 minutes (90 seconds of jogging) | Do a 5 minute warm-up; like this one. Briskly walk for 10 minutes. Next, jog/powerwalk for 90 seconds. Finish with 10 more minutes of brisk walking before doing a 3 minute cooldown walk. |
| 2 | 30 minutes (7.5 minutes of jogging) | Do a 5 minute warm-up, then walk for 2 minutes. Next, do 3 intervals of 1 minute of jogging (or powerwalking) and 2 minutes walking. Then, do 3 intervals of 90 seconds jogging and 2 minutes walking. Finish with a 3 minute cooldown walk. |
| 3 | 30 minutes (8 minutes of jogging) | Do a 5 minute warm-up, then walk for 2 minutes. Next, do 2 intervals of 1 minute of jogging (or powerwalking) and 2 minutes walking. Then, do 4 intervals of 90 seconds jogging (or powerwalking) and 2 minutes of walking. Finish with a 3 minute cooldown walk. |
| 4 | 35 minutes (10.5 minutes of jogging) | Do a 5 minute warm-up, then walk for 2 minutes. Alternate 90 seconds of jogging (or powerwalking) and 2 minutes of brisk walking; 7 intervals, for 24 1/2 minutes. Finish with a 3 minute cooldown walk. |
As always, I’m rooting for you and know you can do this. I’m here for you, so feel free to reach out and post your comments and progress updates below!
Stay strong!
xoxo, Trainer Stef
I just finished up Week 1 literally 5 minutes ago! For me it helped jogging with my phone so I could refer back to the plans. So happy with myself! Thanks for the plans so far so good!
Fantastic, Angie…great job! Glad you made it through Week 1. Best of luck on Week 2 and keep me posted! xoxo
I just found this and looks like I’m getting started a week late. We already do a 5k every Thanksgiving but I’ve never trained for it. Should I skip Week 1 or start with one and try to catch up?
Hi Jake! Here’s what you do. You should start with week 1. Starting in week 2, however, start skipping the 2nd workout of each week that follows, and move the workouts up so the 3rd workout goes in place of it. So you’re still doing 4 jogs a week, no more, but you’ll eventually catch up since you’ll continue to replace 2nd workout each week with the next workout. Hope that makes sense! Let’s talk if not, feel free to email me!