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Step 1
If you are just starting out on your 5k training, the first week will be an easy one for you. During this week you should go for time in your workout going for three walks during the week at a fast pace for at least twenty minutes. Be sure to stretch before and after each walk.
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Step 2
Weeks two and three in your 5k training should again have three workout sessions where you walk for the first five minutes, then jog for ten minutes and walk for the final five minutes. This will help get your legs ready for your 5k distance training.
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Step 3
During weeks four and five you should jog three times during the week for twenty minutes. Again, the focus is on the time, not the distance. You should walk for five minutes before and after the twenty minute run for a total of a thirty minute workout.
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Step 4
Week six you should run two miles, three times during the week. Your legs and lungs should be with you on your 5k training as this should not take more than thirty minutes to accomplish. Be sure to stretch after each run.
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Step 5
Week seven you should run 2.5 miles, three times during the week. Be sure to stretch before and after.
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Step 6
The last week of your 5k training you should run three miles, three times during the week. After this week you should be able to accomplish your 5k training and run in a race.
