# 12-Week 5K Training Plan
## General Guidelines:
- Warm up with 5-10 minutes of brisk walking before each workout
- Cool down with 5-10 minutes of easy walking after each workout
- Stretch gently before and after workouts
- Rest days: Light activity or cross-training if desired
## Week 1-4: Building Base
- Monday: 20 min walk
- Wednesday: 15 min walk, 5 min jog
- Friday: 20 min walk
- Saturday: 25 min walk
## Week 5-8: Increasing Intensity
- Monday: 15 min walk, 10 min jog
- Wednesday: 10 min walk, 15 min jog
- Friday: 20 min walk, 5 min run
- Saturday: 30 min walk/jog intervals (2 min walk, 1 min jog)
## Week 9-12: Race Preparation
- Monday: 10 min walk, 20 min jog
- Wednesday: 5 min walk, 25 min run
- Friday: 30 min jog/run intervals (2 min jog, 1 min run)
- Saturday: 35-40 min continuous jog/run
## Race Week:
- Monday: 20 min easy jog
- Wednesday: 15 min walk
- Friday: Rest
- Saturday: 5K Race Day!
Remember to listen to your body and adjust the plan as needed. Good luck with your training!
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