2018-2019 LAUSD 5K
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Train for LAUSD's 5K

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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 walking, jogging or running the 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

If you click the above link, you will leave the LAUSD site.  The District does not control or guarantee the accuracy, relevance, timeliness or completeness of information contained on a linked website.  The District also does not endorse the organizations sponsoring linked websites, nor does the District endorse or recommend the products/services they offer.  The District cannot be responsible for damage caused by "worms" or "viruses" spread through the linked webpages including loss of data, identity theft or damage to computer systems.  Users are urged to review the privacy policies or practices of these websites before providing any personal information, as some sites may use your personal information for marketing or advertising purposes.  Additionally, the exercises described in the training program can be dangerous and the District encourages you to seek professional medical advice before beginning any running or walking training program.

(source: www.coolrunning.com)

START every workout with a brisk five-minute warmup walk

END every workout with a five-minute cool down 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