Training Plan for 5K, 10K, or Half-Marathon!
This training plan for 5k, 10k, Half-Marathon will be helpful for your next race! It comes with a Warrior Fit Cross-Training Game that will help you train well for your race! You can sign-up for your next
virtual race here to help you set a goal to aim for:
https://www.thebestraces.com/virtualruns/
These plans were designed with flexibility in mind while keeping you on track towards your goals. While a lot of plans have mapped out activities each day, We understand not everybody can stick to a tight regimen and schedule. So, we set the goals per week with recommendations of how many days to run, cross-train, and rest.
These plans were also designed to be fun! As such, we’ve laid out a game with ideas for Cross-Training activities.
Warrior Fit Game Challenge
A few notes before you begin!
> Training Plans can be adjusted for duration
or really however your body feels. What’s important is to just start running and adjust as you go. This is just a starting guide for what works best for most people
> Rest Days are important!
Make sure you give your body time to recover to avoid injury.
> What is Cross-Training?
Cross-training is any other physical activity that’s not running that would help build your cardio and exercise other muscles to get your body in better shape to run your race!
This will make your runs feel easier while also helping your body recover by not using the same muscles over and over again. Try and find Cross-Training activities you find enjoyable or fun!
Great cross-training activities might include: Weight Lifting, Cycling, Dancing, Stretching, Swimming, any kind of Sports, HIIT.
We’ve made a Board Game / Virtual Game called Warrior Fit Challenge with various Cross-Training challenges you can try on your own or challenge your friends!
> Cross-Training and Running Days can overlap
(e.g. You can run and bike or play sports on the same day).
> Go slow and focus on completing the distances
instead of speed. This is even more important for beginners.
> After Week 3, you want to start adding in some slightly more advanced training methods such as:
Hill Training: Intentionally try and find some hills to run so you get used to running different elevations.
High Intensity Interval Training: Run at a faster, harder pace followed by slow jog/walk and then repeat several times.
Training Plan for 5K
What You Need:- Good, Fitted Running Shoes- Good running shirt, clothing- Cross-Training Ideas (Optional: Warrior Fit Challenge)- Notebook/Pen- Motivation & Goal!
Week 1:
Total Running Mileage: 4.5 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
WEEk 2:
Total Running Mileage: 5 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
week 3
Total Running Mileage: 5.5 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
WEEK 4
Total Running Mileage: 6 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
Week 5
Total Running Mileage: 6.5 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
WEEk 6
Total Running Mileage: 7 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
week 7
Total Running Mileage: 7.5 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
WEEK 8
Total Running Mileage: 8 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
10K Training Plan
What You Need:- Good, Fitted Running Shoes- Good running shirt, clothing- Cross-Training Ideas (Optional: Warrior Fit Challenge)- Notebook/Pen- Motivation & Goal!
Week 1:
Total Running Mileage: 7.5 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
WEEk 2:
Total Running Mileage: 8 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
week 3
Total Running Mileage: 8.5 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
WEEK 4
Total Running Mileage: 9 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
Week 5
Total Running Mileage: 9.5 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
WEEk 6
Total Running Mileage: 10 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
week 7
Total Running Mileage: 10.5 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
WEEK 8
Total Running Mileage: 10.2 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
13.1 K Training Plan
What You Need:- Good, Fitted Running Shoes- Good running shirt, clothing- Cross-Training Ideas
(Optional: Warrior Fit Challenge)
– Notebook/Pen- Motivation & Goal!
Week 1:
Total Running Mileage: 9 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
WEEk 2:
Total Running Mileage: 10 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
week 3
Total Running Mileage: 11 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
WEEK 4
Total Running Mileage: 14 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
Week 5
Total Running Mileage: 16 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
WEEk 6
Total Running Mileage: 14 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
week 7
Total Running Mileage: 16 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
WEEK 8
Total Running Mileage: 17 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
Week 9
Total Running Mileage: 20 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
WEEk 10
Total Running Mileage: 21 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
week 11
Total Running Mileage: 22 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
WEEK 8
Total Running Mileage: 20.1 Miles
– 3 Running Days
– 2-3 Cross-Training Days
– 2 Rest Days
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