“3 Months to 3 Miles” Mayor's 5K Training Program
Weeks 9-12: Begins November 17

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

Weeks 9-12 Training Schedule

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

Week 9 – November 17
  Mon Tues Wed Thurs Fri Sat Sun
Basic Off or XT W/R 30-35' XT 30' W/R 25-30' Off or XT W/R 45-55' Off or W/R 25'
Int Off or XT W or R Fdn 25-30' W or R 25' or XT W or R Fdn 30-35' XT 30' W or R Fdn 45-55' Off or W or R Fdn 25'
Week 10 – November 24
  Mon Tues Wed Thurs Fri Sat Sun
Basic Off or XT W/R 40' XT 30' W/R 35' Off or XT W/R 60' Off or W/R 25' or XT
Int Off or XT W or R Fdn 35-45' W or R 25' or XT W or R Fdn 30-40' Off or XT 30' W or R Fdn 60' Off or W or R Fdn 25'
Week 11 – December 1
  Mon Tues Wed Thurs Fri Sat Sun
Basic Off or XT W/R 35' XT 35' W/R 35' Off or XT W/R 45-60' Off or W/R 20' or XT
Int Off or XT W or R Fdn 40' W or R 25' or XT W or R Fdn 35' XT 20-30' W or R Fdn 60' Off or W or R Fdn 20'
Week 12 (Taper Week!) – December 8
  Mon Tues Wed Thurs Fri Sat Sun
Basic Off W/R 30' Off or XT 20-30' W/R 20-25' Off 5K Mayors Race!
Have fun!		 Off or XT or watch the Dallas White Rock Marathon
Int Off W or R Fdn 35' Off or R or XT 25' W or R Fdn 25' Off


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.
Official Vehicle of the 2008 Dallas White Rock Marathon