This schedule will help you get ready for a 5k (3.1-mile) race. Your speed is not important. Focus on continually running the distance shown for each workout. We recommend that you do each week's workout at least three times, or ideally every other day. Always be sure to warm up properly and after you run, stretch gradually and thoroughly.

Note that the schedule ultimately has you training toward a long run that is slightly farther than an actual 5k. By doing so, you should have the conditioning and confidence you need to finish comfortably and race if desired.

Week	Warm-up	Run	Cool Down
1	Walk .5 miles	Run 1.5 miles	Walk .5 miles
2	Walk .5 miles	Run 1.75 miles	Walk .5 miles
3	Walk .5 miles	Run 2 miles	Walk .5 miles
4	Walk .5 miles	Run 2.25 miles	Walk .5 miles
5	Walk .5 miles	Run 2.5 miles	Walk .5 miles
6	Walk .5 miles	Run 2.75 miles	Walk .5 miles
7	Walk .5 miles	Run 3 miles	Walk .5 miles
8	Walk .5 miles	Run 3.25 miles	Walk .5 miles