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A 5K in 115 Days
This running schedule was taken from the Family Wellness Magazine. As with any exercise program, please consult your physician before beginning
any exercise or fitness program. The information is provided by Mike Rush. He is a running coach and the owner of Rush Running. You may visit
rushrunning.com for more information.
Care Net Pregnancy Services of the Treasure Coast or Run for Life does not endorse Mike Rush or rushrunning.com. This 5K Guideline is being
provided as a resource for those interested in training for a 5K.
For most people, running can be a terrific tool for fitness – if they train the right way. The “right way”
is gradually and steadily, listening to your body so that you avoid injury. I have a training plan that I
use with many of my coaching clients, and it can get virtually anyone ready to run and finish a 5K
race in less than four months, even if you haven’t run more than 50 yards since high school. Ready?
Set? – by Mike Rush
115-day 5K training program success tips:
 Pick a race and count backward from that date to find the day that your program should start.
 When the schedule gives you a day off, take it. Your body needs time to recover.
 Warm up by walking or doing jumping jacks or lunges.
 Run only as fast as you’re comfortable.
 If you feel pain, stop and take the day off.
Your goal is 30 minutes of continuous activity per day.
Example: On days when you run for five minutes, first walk for 10 minutes, run for five minutes and then walk
for 15 minutes. On 15-minute running days, walk 10, run 15 and then walk five.
Use the chart on the following page to keep track of your training and progress. Good luck!
*Consult your physician before beginning any exercise or fitness program*

DAY
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
RUN
5 minutes
Rest
5 minutes
Rest
5 minutes
Rest
5 minutes
Rest
5 minutes
Rest
10 minutes
Rest
5 minutes
Rest
10 minutes
Rest
5 minutes
Rest
10 minutes
Rest
10 minutes
Rest
10 minutes
Rest
10 minutes
Rest
10 minutes
Rest
10 minutes
Rest
15 minutes
Rest
15 minutes
Rest
15 minutes
Rest
15 minutes
Rest
15 minutes
Rest
20 minutes
Rest
20 minutes
Rest
20 minutes
Rest
20 minutes
Rest
20 minutes
Rest
20 minutes
DAY

52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
RUN
Rest
20 minutes
Rest
20 minutes
20 minutes
Rest
20 minutes
20 minutes
25 minutes
Rest
20 minutes
25 minutes
20 minutes
Rest
25 minutes
25 minutes
Rest
25 minutes
25 minutes
Rest
25 minutes
25 minutes
25 minutes
Rest
25 minutes
25 minutes
25 minutes
25 minutes
Rest
25 minutes
Rest
25 minutes
25 minutes
25 minutes
25 minutes
Rest
30 minutes
Rest
25 minutes
30 minutes
25 minutes
30 minutes
Rest
30 minutes
Rest
30 minutes
25 minutes
30 minutes
30 minutes
Rest
30 minutes

DAY
103
104
105
106
107
108
109
110
111
112
113
114
115
RUN
Rest
30 minutes
30 minutes
30 minutes
30 minutes
Rest
30 minutes
Rest
30 minutes
20 minutes
15 minutes
10 minutes
RACE DAY!

DAY
RUN