5K Cardio Training Programme

5K Cardio Training Programme

Week Tuesday Thursday Sat/Sun
1 1–1.5 miles 1–1.5 miles easy 1–1.5 miles easy
2 Repeat week 1 Repeat week 1 Repeat week 1
3 1.5 miles mod 1.5 miles mod 1.5 miles easy
4 Repeat week 3 Repeat week 3 Repeat week 3
5 1.5–2 miles moderate 1.5–2 miles mod on hills 1.5–2 miles easy
6 2 miles moderate 2 miles hard 2 miles easy
7 2.5 miles moderate 2.5 miles mod on hills 2.5 miles mod
8 2.5 miles moderate 2.5 miles hard 3 miles easy
9 Repeat week 8 Repeat week 8 Repeat week 8
10 3 miles moderate 3 miles mod on hills 3.5 miles mod
11 3.5 miles moderate 2.5 miles hard 4 miles mod
12 3 miles moderate 2 miles easy Race