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WEEK
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SESSION 1
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SESSION 2
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SESSION 3
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WEEK 1
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Walk 3 mins/ jog 2 mins x 4
Total 20 mins (2mile)
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Walk 3 mins/ jog 2 mins x 4
Total 20 mins (2 mile)
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Walk 3 mins/ jog 2 mins x 5
Total 25 mins
(2.5miles)
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WEEK 2
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Walk 2 mins/jog 3 mins x 4
Total 20 mins (2miles)
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Walk 2 mins/jog 3 mins x 4 Total 20mins (2miles)
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Walk 2 mins/jog 4 mins x 4
Total 24 mins
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WEEK 3
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Walk 1 min/jog 3 mins x 6
Total 24 mins
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Walk 1 min/jog 3 mins x 6
Total 24 mins
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Walk 1 min/jog 4mins x 5
Total 25mins
(2.5miles)
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WEEK 4
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Walk 1 min/jog 4mins x 5
Total 25mins (2.5miles)
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Walk 1 min/jog 4mins x 5
Total 25mins (2.5miles)
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Jog 20 mins steady jogging non stop
(aprox 2 miles)
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WEEK 5
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Jog 20 mins steady pace non stop
(2miles)
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Walk 1 min/jog 6 mins x 5
Total 35 mins
(aprox 3.5miles)
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Jog 30 mins steady jogging non stop
(aprox 3 miles)
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WEEK 6
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Jog 30 mins steady pace non stop
(3miles)
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Jog 30 mins non stop
(3miles)
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Jog 35 mins steady jogging non stop
(record distance)
aprox 3.5 miles
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WEEK 7
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Jog 35 mins steady pace non stop
(3.5miles)
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Jog 35 mins non stop (3.5miles)
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Jog 40 mins steady jogging non stop (record distance) Aprox 4miles
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WEEK 8
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Jog 40 mins steady pace non stop
(4miles)
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Jog 40 mins non stop
(4miles)
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Jog 45 mins non stop (record distance)
Aprox 4.5miles
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WEEK 9
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Jog 50 mins non stop
(5miles)
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Jog 50 mins non stop
(5 miles)
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Jog 50 mins non stop
(5mile)
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WEEK 10
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30 mins jogging at steady pace
(3miles)
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Rest 1-2 days prior to race day
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Race day
Good luck!
Aim for 5 mile within 50 mins
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