Ten weeks to your first 5km race.

Follow the Runetics training program below to complete your first 5km race in style!

Week 1	Mon	Rest
	Tue	4 sets consisting of 4mins walking followed by 3mins running
	Wed	Rest
	Thu	4 sets consisting of 4mins walking followed by 3mins running
	Fri	Rest
	Sat	4 sets consisting of 4mins walking followed by 3mins running
	Sun	Rest
Week 2	Mon	Rest
	Tue	4 sets consisting of 2mins walking followed by 5mins running
	Wed	Rest
	Thu	4 sets consisting of 2mins walking followed by 5mins running
	Fri	Rest
	Sat	4 sets consisting of 2mins walking followed by 5mins running
	Sun	Rest
Week 3	Mon	Rest
	Tue	4 sets consisting of 4mins walking followed by 3mins running
	Wed	Rest
	Thu	4 sets consisting of 4mins walking followed by 3mins running
	Fri	Rest
	Sat	4 sets consisting of 4mins walking followed by 3mins running
	Sun	Rest
Week 4	Mon	Rest
	Tue	4 sets consisting of 2mins walking followed by 5mins running
	Wed	Rest
	Thu	4 sets consisting of 2mins walking followed by 5mins running
	Fri	Rest
	Sat	4 sets consisting of 2mins walking followed by 5mins running
	Sun	Rest
Week 5	Mon	Rest
	Tue	Run for 2km’s
	Wed	Rest
	Thu	Run for 2km’s
	Fri	Run for 2km’s
	Sat	Active recovery (walk, swim, bike, row, etc)
	Sun	Run for 2km’s
Week 6	Mon	Rest
	Tue	Run for 2km’s
	Wed	Rest
	Thu	Run for 2km’s
	Fri	Run for 2km’s
	Sat	Active recovery (walk, swim, bike, row, etc)
	Sun	Run for 3km’s
Week 7	Mon	Rest
	Tue	Run for 3km’s
	Wed	Rest
	Thu	Run for 2km’s
	Fri	Run for 1km, then do 2 x 100m hill repeats with walk back down recovery, then run for 1km
	Sat	Active recovery (walk, swim, bike, row, etc)
	Sun	Run for 2km’s
Week 8	Mon	Rest
	Tue	Run for 3km’s
	Wed	Rest
	Thu	Run for 2km’s
	Fri	Run for 1km, then do 2 x 100m hill repeats with walk back down recovery, then run for 1km
	Sat	Active recovery (walk, swim, bike, row, etc)
	Sun	Run for 3km’s
Week 9	Mon	Rest
	Tue	Run for 3km’s
	Wed	Rest
	Thu	Run for 2km’s
	Fri	Run for 1km, then do 4 x 100m hill repeats with walk back down recovery, then run for 1km
	Sat	Active recovery (walk, swim, bike, row, etc)
	Sun	Run for 4km’s
Week 10	Mon	Rest
	Tue	Run for 3km’s
	Wed	Rest
	Thu	Run for 3km’s
	Fri	Run for 1km, then do 4 x 100m hill repeats with walk back down recovery, then run for 1km
	Sat	Active recovery (walk, swim, bike, row, etc)
	Sun	Run for 5km’s