8 weeks to 5K

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1
2min run
2min walk
2 sets
2
10 squats
10 calf raises
3
2min run
2min walk
3 sets
4
10 squats
10 calf raises
5
2min run
1min walk
3 sets
6
10 squats
10 calf raises
7
5min run
5 min walk
3 sets
8
3min run
2min walk
2 sets
9
20 squats
20 calf raises
10
3min run
1min walk
3 sets
11
20 squats
20 calf raises
12
3min run
1min walk
3 sets
13
20 squats
20 calf raises
14
7min run
5min walk
2 sets
15
4min run
2min walk
2 sets
16
30 squats
30 calf raises
17
4min run
2min walk
3 sets
18
10 squats
10 calf raises
19
4min run
1min walk
3 sets
20
30 squats
30 calf raises
21
10min run
5min walk
2 sets
22
5min run
2min walk
2 sets
23
20 x2 squats
20 x2 calf raises
24
5min run
2min walk
3 sets
25
20 x2 squats
20 x2 calf raises
26
5min run
1min walk
3 sets
27
20 x2 squats
20 x2 calf raises
28
15min run - in one go - non-stop
29
6min run
2min walk
2 sets
30
25 x2 squats
20 x3 calf raises
31
6min run
2min walk
3 sets
32
25 x2 squats
20 x3 calf raises
33
6min run
1min walk
3 sets
34
25 x2 squats
20 x3 calf raises
35
10min run
2min walk
2 sets
36
7min run
2min walk
2 sets
37
20 x3 squats
20 x3 calf raises
38
7min run
2min walk
3 sets
39
20 x3 squats
20 x3 calf raises
40
7min run
1min walk
3 sets
41
20 x3 squats
20 x3 calf raises
42
25min run
- in one go non-stop
43
8min run
2min walk
2 sets
44
35 x2 squats
15 x4 calf raises
45
8min run
2min walk
3 sets
46
35 x2 squats
15 x4 calf raises
47
9min run
1min walk
2 sets
48
35 x2 squats
15 x4 calf raises
49
15 min run
1min walk
2 sets
50
10min run
2min walk
2 sets
51
20 x4 squats
20 x4 calf raises
52
10min run
2min walk
3 sets
53
20 x4 squats
20 x4 calf raises
54
15min run
2min walk
2 sets
55
20 x4 squats
20 x4 calf raises
56
30-35min in one go
run or 5K
reset

Exercises for 8 weeks to 5K

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