Running program from Coolrunning for 5K

Workout 1 - Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 min. Do this three times this week.

Brisk five minute warmup walk, then 3 miles (or 30 minutes) Do three times this week We made it I hope everyone feels much better and healthier.

Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes)

Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes.) Do this three times during the week.

Workout 1 - Brisk five-minute warmup walk, then: Jog 1/4 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 3/4 mile (or 8 minutes), walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes) Workout ...

Workout 1 - Brisk five minute warmup walk then: Jog 1/2 mile (or 5 minutes), walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes, Jog 1.2 mile (or 5 minutes) Workout ...

Brisk five-minute warmup walk, then: Jog 1/4 mile (3 minute), Walk 1/8 mile (or 90 seconds), Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 2 minutes), Jog 1/4 mile (or 3 minutes), Walk 1/8 mile (or 90 ...

Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds), Jog 400 yards (or 3 minutes), Walk 400 yards (or 3 minutes), repeat.

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of waking for a total of 20 minutes. Do this three times this week.