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5K run: 7-week training schedule for beginners
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How to use the 5K training schedule
5K run: 7-week training schedule for beginners
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
How to use the 5K training schedule
5K run: 7-week training schedule for beginners
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 4
On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
| Monday | Run/walk 30 minutes |
| Tuesday | Walk 30 minutes |
| Wednesday | Run/walk 30 minutes |
| Thursday | Walk 30 minutes |
| Friday | Rest |
| Saturday | Run/walk 4 miles (6.4 km) |
| Sunday | Rest or walk |
