Couch to 5k: Navy Yard Training Plan (Race Week)

The 5th Annual Navy Yard 5k is set for Wednesday, October 17, 2018, rain or shine. Whether this is your first or your fifth, training can start today! Over the next six-weeks, we will be building on this training plan, giving tips and advice for a successful race day run!  — We will also be highlighting some of the best race day photos from over the years, leading up to our biggest and best 5k yet!

This 5k schedule is adapted from Runner’s World and assumes you don’t run at all. It is designed to get you around comfortably, with a few short walk breaks. For the Runner’s World complete plan, visit HERE.

For more information on this Navy Yard employee-only 5k, visit navyyard.org/5k.

Registration is now open!

NavyYard5K-55

2014 Navy Yard 5k, Starting line, pre-race stretch!

WEEK ONE: Let’s Go!
Monday, September 3 – Sunday, September 9

9/3 Mon: Rest

9/4 Tue: Run 1 min, walk 1 min. Repeat 10 times.

9/5 Wed: Rest

9/6 Thur: Run 2 mins, walk 4 mins. Repeat 5 times.

9/7 Fri: Rest

9/8 Sat: Rest

9/9 Sun: Run 2 mins, walk 4 mins. Repeat 5 times. 

start (Medium)

2015 Navy Yard 5k, Starting line!

WEEK TWO: Don’t Stop!
Monday, September 10 – Sunday September 16

9/10 Mon: Rest

9/11 Tue: Run 3 mins, walk 3 mins. Repeat 4 times.

9/12 Wed: Rest

9/13 Thur: Run 3 mins, walk 3 mins. Repeat 4 times.

9/14 Fri: Rest

9/15 Sat: Rest

9/16 Sun: Run 5 mins, walk 3 mins. Repeat 3 times.

2016's Infamous 2-minute typhoon at the starting line.

2016’s Infamous 2-minute typhoon at the starting line.


WEEK THREE Keep it up!
Monday, September 17 – Sunday, September 23

9/17 Mon: Rest

 9/18 Tue: Run 7 mins, walk 2 mins. Repeat 3 times.

 9/19 Wed: Rest

 9/20 Thur: Run 8 mins, walk 2 mins. Repeat 3 times.

 9/21 Fri: Rest

 9/22 Sat: Rest

 9/23 Sun: Run 8 mins, walk 2 mins. Repeat 3 times.

2017 Take off!

2017 Take off!

WEEK FOUR You can do it!
Monday, September 24 – Sunday, September 30

 9/24 Mon: Rest

 9/25 Tue: Run 8 mins, walk 2 mins. Repeat 3 times.

 9/26 Wed: Rest

 9/27 Thur: Run 10 mins, walk 2 mins. Repeat twice, then run for 5 mins.

 9/28 Fri: Rest

 9/29 Sat: Rest

 9/30 Sun: Run 8 mins, walk 2 mins. Repeat 3 times.

2016 September 5k with Team PIDC & overall winner, Carmen Zappile!

2016 September 5k with Team PIDC & overall winner, Carmen Zappile!

WEEK FIVE Dig deep!
Monday, October 1 – Sunday October 7

10/1 Mon: Rest

 10/2 Tue: Run 9 mins, walk 1 min. Repeat 3 times.

 10/3 Wed: Rest

 10/4 Thur: Run 12 mins, walk 2 mins. Repeat twice, then run for 5 mins.

 10/5 Fri: Rest

 10/6 Sat: Rest

 10/7 Sun: Run 8 mins, walk 2 mins. Repeat 3 times.

WEEK SIX  Get Ready, Get set..
Monday, October 8 – Sunday, October 14

Monday, October 8 – Sunday, October 14

10/8 Mon: Rest

10/9 Tue: Run 15 mins, walk 1 min. Repeat twice.

10/10 Wed: Rest

10/11 Thur: Run 8 mins, walk 2 mins. Repeat 3 times.

10/12 Fri: Rest

10/13 Sat: Rest

10/14 Sun: Run 8 mins, walk 2 mins. Repeat 2 times.

RACE WEEK  GO!
Monday, October 15 – Wednesday, October 17

10/15 Mon: Rest

10/16 Tue: Rest

10/17 Wed: 5K Race!
On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly and don’t wait until you are exhausted before taking some one-minute walk breaks.