LAUSD 5K   Logo
Register for LAUSD's 5K & Health Festival Train for LAUSD's 5K Race Day Instructions Take the Move it Pledge
Become a Sponsor Make a Donation Fundraise
Volunteer
"Move It!" News Join our Mailing List
About the Challenge Frequently Asked Questions
LAUSD Wellness Centers Resources for Families Resources for Teachers Resources for Schools
Contact Us

Train for LAUSD's 5K

MP900432846.JPG

 

5K (kilometers) = 3.1 miles or between 4,000 and 6,000 steps (depending on the size of your steps!). If you want to walk the entire course, it will only take you about an hour to complete the 5K. For most people, this does not require any additional training other than being active for 30 to 60 minutes every day.

 

If you are interested in jogging or running the entire course, the "Couch to 5K Guide" is very popular for many people who started out thinking that they hated running or that they could never finish a 5K.

 

Click here to download a copy of the Couch to 5K Training Guide.

 

Couch to 5K Training Guide

(source: www.coolrunning.com)

START every workout with a brisk five-minute warmup walk

END every workout with a five-minute cooldown walk.

 

Week

Workout 1

Workout 2

Workout 3

1

5 Minute Warm-Up Walk

Eight (8) repetitions of the following:

Jog 60 seconds

Walk 90 seconds

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Eight (8) repetitions of the following:

Jog 60 seconds

Walk 90 seconds

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Eight (8) repetitions of the following:

Jog 60 seconds

Walk 90 seconds

5 Minute Cool-Down Walk

2

5 Minute Warm-Up Walk

Six (6) repetitions of the following:

Jog 90 seconds

Walk 2 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Six (6) repetitions of the following:

Jog 90 seconds

Walk 2 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Six (6) repetitions of the following:

Jog 90 seconds

Walk 2 minutes

5 Minute Cool-Down Walk

3

5 Minute Warm-Up Walk

Two (2) repetitions of the following:

Jog 90 seconds

Walk 90 seconds

Jog 3 minutes

Walk 3 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Two (2) repetitions of the following:

Jog 90 seconds

Walk 90 seconds

Jog 3 minutes

Walk 3 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Two (2) repetitions of the following:

Jog 90 seconds

Walk 90 seconds

Jog 3 minutes

Walk 3 minutes

5 Minute Cool-Down Walk

4

5 Minute Warm-Up Walk

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Walk 2-1/2 minutes

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Walk 2-1/2 minutes

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Walk 2-1/2 minutes

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

5 Minute Cool-Down Walk

5

 

5 Minute Warm-Up Walk

Jog 5 minutes

Walk 3 minutes

Jog 5 minutes

Walk 3 minutes

Jog 5 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Jog 8 minutes

Walk 5 minutes

Jog 8 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Jog 20 minutes

5 Minute Cool-Down Walk

6

 

5 Minute Warm-Up Walk

Jog 5 minutes

Walk 3 minutes

Jog 8 minutes

Walk 3 minutes

Jog 5 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Jog 10 minutes

Walk 3 minutes

Jog 10 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Jog 25 minutes

5 Minute Cool-Down Walk

7

5 Minute Warm-Up Walk

Jog 25 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Jog 25 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Jog 25 minutes

5 Minute Cool-Down Walk

8

5 Minute Warm-Up Walk

Jog 28 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Jog 28 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Jog 28 minutes

5 Minute Cool-Down Walk

9

5 Minute Warm-Up Walk

Jog 30 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Jog 30 minutes

5 Minute Cool-Down Walk

5 Minute Warm-Up Walk

Jog 30 minutes

5 Minute Cool-Down Walk