5k to 10k training plan

Week Day 1 Day 2 Day 3
9 Brisk 5 min warmup walk. Jog for 10 minutes. Walk for 1 minute (Repeat 4 times) Brisk 5 min warmup walk. Jog for 10 minutes. Walk for 1 minute (Repeat 4 times) Brisk 5 min warmup walk. Jog for 10 minutes. Walk for 1 minute (Repeat 4 times)
10 Brisk 5 min warmup walk. Jog for 15 minutes. Walk for 1 minute (Repeat 3 times) Brisk 5 min warmup walk. Jog for 15 minutes. Walk for 1 minute (Repeat 3 times) Brisk 5 min warmup walk. Jog for 15 minutes. Walk for 1 minute (Repeat 3 times)
11 Brisk 5 min warmup walk. Jog for 17 minutes. Walk for 1 minute (Repeat 3 times) Brisk 5 min warmup walk. Jog for 17 minutes. Walk for 1 minute (Repeat 3 times) Brisk 5 min warmup walk. Jog for 17 minutes. Walk for 1 minute (Repeat 3 times)
12 Brisk 5 min warmup walk. Jog for 18 minutes. Walk for 1 minute (Repeat 3 times) Brisk 5 min warmup walk. Jog for 18 minutes. Walk for 1 minute (Repeat 3 times) Brisk 5 min warmup walk. Jog for 18 minutes. Walk for 1 minute (Repeat 3 times)
13 Brisk 5 min warmup walk. Jog for 22 minutes. Walk for 1 minute (Repeat 2 times) Brisk 5 min warmup walk. Jog for 22 minutes. Walk for 1 minute (Repeat 2 times) Brisk 5 min warmup walk. Jog for 22 minutes. Walk for 1 minute (Repeat 2 times)
14 Brisk 5 min warmup walk. Jog for 60 minutes. Brisk 5 min warmup walk. Jog for 60 minutes. Brisk 5 min warmup walk. Jog the full 10k!!