“3 Months to 3 Miles” Mayor's 5K Training Program
Weeks 5-8: Begins October 20

Training Program Basics
Weeks 1-4: Begins September 22
Weeks 5-8: Begins October 20
Weeks 9-12: Begins November 17

Weeks 5-8 Training Schedule

Every fourth week is an easier week! Reduced exercise time allows the body to adapt and prepare for the coming weeks.

Week 5 – October 20
  Mon Tues Wed Thurs Fri Sat Sun
Basic Off or XT W/R 18' XT 15-20' W/R 16-18' Off or XT W/R 25-30' Off or W/R 15' or XT
Int XT W or R Fdn 25-30' W or R 25' or XT W or R Fdn 20-30'' XT 20-30' W or R Fdn 25-35' Off or W or R Fdn 20'
Week 6 –October 27
  Mon Tues Wed Thurs Fri Sat Sun
Basic Off or XT W/R 18-20' XT 20' W/R 20' Off or XT W/R 30-35' Off or W/R 20' or XT
Int XT W or R Fdn 25-30' W or R 25' or XT W or R Fdn 25-30' Off or XT 20-30' W or R Fdn 30-40' Off or W or R Fdn 25'
Week 7 – November 3
  Mon Tues Wed Thurs Fri Sat Sun
Basic Off or XT W/R 20-25' XT 25' W/R 25' Off or XT W/R 35-40' Off or W/R 25' or XT
Int XT 20-30' W or R Fdn 30-35' W or R 25' or XT W or R Fdn 25-35' Off or XT 30' W or R Fdn 35-40' Off or W or R Fdn 25'
Week 8 (Recovery) – November 10
  Mon Tues Wed Thurs Fri Sat Sun
Basic Off W/R 20' Off or XT 25' W/R 25' Off W/R 40-45' Off or W/R 20' or XT
Int Off W or R Fdn 25-35' W or R 20' or XT W or R Fdn 25-35' Off W or R Fdn 45-50' Off or W or R Fdn 25' or XT


Workout Key

  • W/R = Walk/Run
    Alternate 2 minute walks with 2 minute jogs for time duration.
  • Fdn = Foundation
    Steady, comfortable, easy to moderate aerobic “talking” pace.
  • Lng = Long
    Run at or easier than foundation aerobic runs.
  • ' = minutes
  • XT = Cross training
    Foundation or easy effort in choice of: pool running, elliptical training, bicycling (indoor or outdoor) or choice.
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