Desk Chair to 5K Training Schedule

Hal Higdon’s Novice 5k plan

July 31, 2017

Monday

Run or rest/walk

Tuesday

1.5 m run

Wednesday

Rest or run/walk

Thursday

1.5 m run

Friday

Rest

Saturday

1.5 m run

Sunday

30 min walk

August 7, 2017

Monday

Run or rest/walk

Tuesday

1.75 m run

Wednesday

Rest or run/walk

Thursday

1.5 m run

Friday

Rest

Saturday

1.75 m run

Sunday

35 min walk

August 14, 2017

Monday

Run or rest/walk

Tuesday

2 m run

Wednesday

Rest or run/walk

Thursday

1.5 m run

Friday

Rest

Saturday

2 m run

Sunday

40 min walk

August 21, 2017

Monday

Run or rest/walk

Tuesday

2.25 m run

Wednesday

Rest or run/walk

Thursday

1.5 m run

Friday

Rest

Saturday

2.25 m run

Sunday

45 min walk

August 28, 2017

Monday

Run or rest/walk

Tuesday

2.5 m run

Wednesday

Rest or run/walk

Thursday

2 m run

Friday

Rest

Saturday

2.5 m run

Sunday

50 min walk

September 4, 2017

Monday

Run or rest/walk

Tuesday

2.75 m run

Wednesday

Rest or run/walk

Thursday

2 m run

Friday

Rest

Saturday

2.75 m run

Sunday

55 min walk

September 11, 2017

Monday

Run or rest/walk

Tuesday

3 m run

Wednesday

Rest or run/walk

Thursday

2 m run

Friday

Rest

Saturday

3 m run

Sunday

60 min walk

September 18, 2017

Monday

Run or rest/walk

Tuesday

3 m run

Wednesday

Rest or run/walk

Thursday

2 m run

Friday

Rest

Saturday

Rest

Sunday

Run! Geek! Run!

Rest

Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest.

Run

Don’t worry about how fast you run; just cover the distance–or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so.

Run/Walk

There’s nothing in the rules that suggests you have to run continuously, either in training or in the 5-K race itself. Run until fatigued; walk until recovered.

Walk

Don’t worry about how fast you walk, or how much distance you cover. Begin with about 30 minutes and add 5 minutes a week until you peak with a full hour in Week 7.