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
| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|---|
| 1 | Rest | Walk 20-30 Minutes | Rest | Walk 20-30 Minutes | Rest | Walk 20-30 Minutes | Rest |
| 2 | Rest | W: 3 Minutes R: 30 - 60 Seconds Repeat for 20 - 25 Minutes | Rest | W: 3 Minutes R: 30 - 60 Seconds Repeat for 20 - 25 Minutes | Rest | W: 3 Minutes R: 30 - 60 Seconds Repeat for 20 - 25 Minutes | Rest |
| 3 | Rest | W:2 Minutes R: 1 Minute Repeat for 25 - 30 Minutes | Rest | W:2 Minutes R: 1 Minute Repeat for 25 - 30 Minutes | Rest | W:2 Minutes R: 1 Minute Repeat for 25 - 30 Minutes | Rest |
| 4 | Rest | W:1:30 Minutes R: 1:30 Minutes W: 3 Minutes R: 3 Minutes Repeat 3 times for 27 minutes | Rest | W:1:30 Minutes R: 1:30 Minutes W: 3 Minutes R: 3 Minutes Repeat 3 times for 27 minutes | Rest | W:1:30 Minutes R: 1:30 Minutes W: 3 Minutes R: 3 Minutes Repeat 3 times for 27 minutes | Rest |
| 5 | Rest | R: 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 | R: 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 | R: 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 |
| 6 | Rest | R: 5 Minutes W: 3 Minutes Repeat for 30 Minutes | Rest | R: 5 Minutes W: 3 Minutes Repeat for 30 Minutes | Rest | R: 8 Minutes W: 5 Minutes Repeat twice for 26 minutes total | Rest |
| 7 | Rest | R: 5 Minutes W:3 Minutes R: 8 Minutes W: 3 Minutes R: 5 Minutes 24 Minutes total | Rest | R: 10 Minutes W: 3 Minutes R: 10 Minutes 23 Minutes Total | Rest | R: 10 Minutes W: 3 Minutes R: 10 Minutes 23 Minutes Total | Rest |
| 8 | Rest | Run 25 Minutes | Rest | Run 25 Minutes | Rest | Run 25 Minutes | Rest |
| 9 | Rest | Run 28 Minutes | Rest | Run 28 Minutes | Rest | Run 28 Minutes | Rest |
| 10 | Rest | Run 30 Minutes | Rest | Run 31 Minutes | Rest | Run 5k | Rest |
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