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The Prevea Training Program is designed for beginner runners, so you don't need to have any running experience to use it. It provides a daily walk/run distance and helps you gradually build to running a 5K.

Week 1

Day 1 Run 5 minutes, walk 1 minute – repeat 3 times
Day 2 Rest
Day 3 Run 6 minutes, walk 1 minute – repeat 3 times
Day 4 Rest
Day 5 Run 7 minutes, walk 1 minute – repeat 3 times
Day 6 Rest
Day 7 Rest

 

Week 2

Day 1 Run 7 minutes, walk 1 minute – repeat 3 times
Day 2 Rest or cross-train
Day 3 Run 8 minutes, walk 1 minute – repeat 3 times
Day 4 Rest
Day 5 Run 9 minutes, walk 1 minute – repeat 3 times
Day 6 Rest or cross-train
Day 7 Rest

 

Week 3

Day 1 Run 10 minutes, walk 1 minute – repeat 2 times
Day 2 Cross-train
Day 3 Run 12 minutes, walk 1 minute – repeat 2 times
Day 4 Rest
Day 5 Run 13 minutes, walk 1 minute – repeat 2 times
Day 6 Rest or cross-train
Day 7 Rest

 

Week 4

Day 1 Run 15 minutes, walk minute – repeat 2 times
Day 2 Cross-train
Day 3 Run 17 minutes, walk 1 minute, run 7 min
Day 4 Rest
Day 5 Run 19 minutes, walk 1 minute, run 7 min
Day 6 Cross-train
Day 7 Rest

 

Week 5

Day 1 Run 20 minutes, walk 1 minute, run 6 minutes
Day 2 Cross-train
Day 3 Run 24 minutes
Day 4 Rest
Day 5 Run 26 minutes
Day 6 Cross-train
Day 7 Rest

 

Week 6

Day 1 Run 28 minutes
Day 2 Rest or cross-train
Day 3 Run 30 minutes
Day 4 Rest
Day 5 Run 20 minutes
Day 6 Rest
Day 7 Race! Run 3.1 miles