Zero to Hero Plan

A 10 week training course for 5K races as presented by Thom W. in his article Zero To Hero.

Important words from Thom for following the plan:

Please remember that this is a gradual plan, I am not asking you to go from not running to running 3 miles overnight. This is a 10 week progression plan to get you from Zero to Hero. There will be some sore muscles and hurt pride at the beginning, but we all have had to start somewhere, and this will only be temporary.

The plan calls for you to commit to running/walking 3 days a week. The spreadsheet I will provide has defaulted to Monday, Wednesday and Friday. You can use any 3 days you want, I just ask that you leave a day between workouts for recovery. Feel free to submit to me any questions or concerns, I am here to help you meet this challenge!!

Disney Driven Life Zero to Hero Plan

WeekSundayMondayTuesdayWednesdayThursdayFridaySaturday
1RestWalk 20-30 MinutesRestWalk 20-30 MinutesRestWalk 20-30 MinutesRest
2RestW: 3 Minutes
R: 30 - 60 Seconds
Repeat for 20 - 25 Minutes
RestW: 3 Minutes
R: 30 - 60 Seconds
Repeat for 20 - 25 Minutes
RestW: 3 Minutes
R: 30 - 60 Seconds
Repeat for 20 - 25 Minutes
Rest
3RestW:2 Minutes
R: 1 Minute
Repeat for 25 - 30 Minutes
RestW:2 Minutes
R: 1 Minute
Repeat for 25 - 30 Minutes
RestW:2 Minutes
R: 1 Minute
Repeat for 25 - 30 Minutes
Rest
4RestW:1:30 Minutes
R: 1:30 Minutes
W: 3 Minutes
R: 3 Minutes
Repeat 3 times for 27 minutes
RestW:1:30 Minutes
R: 1:30 Minutes
W: 3 Minutes
R: 3 Minutes
Repeat 3 times for 27 minutes
RestW:1:30 Minutes
R: 1:30 Minutes
W: 3 Minutes
R: 3 Minutes
Repeat 3 times for 27 minutes
Rest
5RestR: 3 Minutes
W: 1:30 Minutes
R: 5 Minutes
W: 2:30 Minutes
R: 3 Minutes
W: 1:30 Minutes
R: 5 Minutes
W: 1:30 Minutes
R: 5 Minutes
W: 2 Minutes

30 Minutes Total
RestR: 3 Minutes
W: 1:30 Minutes
R: 5 Minutes
W: 2:30 Minutes
R: 3 Minutes
W: 1:30 Minutes
R: 5 Minutes
W: 1:30 Minutes
R: 5 Minutes
W: 2 Minutes

30 Minutes Total
RestR: 3 Minutes
W: 1:30 Minutes
R: 5 Minutes
W: 2:30 Minutes
R: 3 Minutes
W: 1:30 Minutes
R: 5 Minutes
W: 1:30 Minutes
R: 5 Minutes
W: 2 Minutes

30 Minutes Total
Rest
6RestR: 5 Minutes
W: 3 Minutes
Repeat for 30 Minutes
RestR: 5 Minutes
W: 3 Minutes
Repeat for 30 Minutes
RestR: 8 Minutes
W: 5 Minutes
Repeat twice for 26 minutes total
Rest
7RestR: 5 Minutes
W:3 Minutes
R: 8 Minutes
W: 3 Minutes
R: 5 Minutes
24 Minutes total
RestR: 10 Minutes
W: 3 Minutes
R: 10 Minutes
23 Minutes Total
RestR: 10 Minutes
W: 3 Minutes
R: 10 Minutes
23 Minutes Total
Rest
8RestRun 25 MinutesRestRun 25 MinutesRestRun 25 MinutesRest
9RestRun 28 MinutesRestRun 28 MinutesRestRun 28 MinutesRest
10RestRun 30 MinutesRestRun 31 MinutesRestRun 5kRest