Workout Schedule

free-running-101

Free Running 101

Learn to run 5K in 100 days.
No experience necessary.

Workout Schedule

See how to use the program correctly for a detailed explanation of how to use this schedule.

Workout # Fast Walk Intervals
Repitions | Run Time | Walk/Run Interval
1.1 10:00 5 1:00 2:00
1.2 10:00 6 1:00 2:00
1.3 10:00 7 1:00 2:00
2.1 15:00 5 1:15 1:45
2.2 15:00 6 1:15 1:45
2.3 20:00 7 1:15 1:45
3.1 20:00 5 1:30 1:30
3.2 20:00 6 1:30 1:30
3.3 25:00 7 1:30 1:30
4.1 25:00 6 1:45 1:15
4.2 25:00 7 1:45 1:15
4.3 30:00 5 2:00 1:00
5.1 30:00 6 2:00 1:00
5.2 30:00 7 2:00 1:00
5.3 35:00 5 2:30 1:00
6.1 35:00 6 2:30 1:00
6.2 35:00 5 3:00 1:00
6.3 35:00 6 3:00 1:00
7.1 35:00 7 3:00 1:00
7.2 30:00 5 4:00 1:00
7.3 30:00 6 4:00 1:00
8.1 15:00 5 2:00 1:00
8.2 15:00 5 2:00 1:00
8.3 - - - -
9.1 25:00 5 4:00 1:00
9.2 20:00 5 5:00 1:00
9.3 20:00 6 5:00 1:00
10.1 15:00 5 6:00 1:00
10.2 15:00 6 6:00 1:00
10.3 10:00 4 7:00 1:00
11.1 10:00 5 7:00 1:00
11.2 10:00 4 8:00 1:00
11.3 10:00 5 8:00 1:00
12.1 10:00 5 4:00 1:00
12.2 10:00 5 4:00 1:00
12.3 - - - -
13.1 5:00 4 9:00 1:00
13.2 5:00 3 10:00 1:00
13.3 5:00 3 11:00 1:00
14.1 5:00 3 13:00 1:00
14.2 5:00 2 15:00 1:00
14.3 5:00 2 17:00 1:00
Graduation Run 5:00 1 5K (3.1 miles) -