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5K Training, takes place between the first and second mission of the story mode. Sam Yao and Dr. Maxine Myers train Runner 5 (though the 5k Intro mission is essentially the same as the first story mission Jolly Alpha Five Niner)

It is a structured training programme, designed for beginners, to achieve a 5K run by the end of programme. The stories are set in the Zombies, Run! storyline

Missions Edit

Intro Edit

Intro
Free-form run/walk

Week 1 Edit

Week 1 Workout 1 Week 1 Workout 2 Week 1 Workout 3
10 minute walk 10 minute walk 10 minute walk
(Repeat 10 times)

1 minute walk

15 second slow-run

(Repeat 10 times)

1 minute walk

15 second slow-run

(Repeat 10 times)

1 minute walk

15 second slow-run

10 minute free-form run 10 minute free-form run 10 minute free-form run

Week 2 Edit

Week 2 Workout 1 Week 2 Workout 2 Week 2 Workout 3
10 minute walk 10 minute walk 10 minute walk
(Repeat 5 times)

30 second run

5 heel lifts

1 minute walk

(Repeat 5 times)

30 second run (sometimes glitches after the last one, resulting in a very long run after Sam)

5 heel lifts

1 minute walk

(Repeat 5 times)

30 second run

5 heel lifts

1 minute walk

10 minute free-form run 10 minute free-form run 10 minute free-form run

Week 3 Edit

Week 3 Workout 1 Week 3 Workout 2 Week 3 Workout 3
5 minute walk 5 minute walk 5 minute walk
5 minute free-form run 5 minute free-form run 5 minute free-form run
(Repeat 5 times)

1 minute run

1 minute walk

10 second knee lifts

(Repeat 5 times)

1 minute run

1 minute walk

10 second knee lifts

(Repeat 5 times)

1 minute run

1 minute walk

10 second knee lifts

8 minute free-form run 8 minute free-form run 8 minute free-form run
2 minute stretching 2 minute stretching 2 minute stretching
8 minute free-form run 8 minute free-form run 8 minute free-form run

Week 4 Edit

Week 4 Workout 1 Week 4 Workout 2 Week 4 Workout 3
5 minute walk 5 minute walk 5 minute walk
5 minute run 5 minute free-form run 5 minute free-form run
(Repeat 5 times)

10 second knee lifts

1 minute slow walk

1 minute fast walk

(Repeat 5 times)

10 second knee lifts

1 minute slow walk

1 minute fast walk

(Repeat 5 times)

10 second knee lifts

1 minute slow walk

1 minute fast walk

(Repeat 5 times)

1 minute walk

30 second run

30 second slow run 30 second slow run
15 minute free-form run (Repeat 4 times)

1 minute walk

30 second slow run

(Repeat 4 times)

1 minute walk

30 second slow run

15 minute free-form run 15 minute free-form run

Week 5 Edit

Week 5 Workout 1 Week 5 Workout 2 Week 5 Workout 3
5 minute walk 5 minute walk 5 minute walk
5 minute free-form run 5 minute free-form run 5 minute free-form run
(Repeat 8 times)

30 second walk

1 minute run

6 heel lifts

(Repeat 8 times)

30 second walk

1 minute slow run

6 heel lifts

(Repeat 8 times)

30 second walk

1 minute slow run

6 heel lifts

10 minute free-form run 10 minute free-form run 10 minute free-form run
5 minute stretching 5 minute stretching 5 minute stretching
10 minute free-form run 10 minute free-form run 10 minute free-form run

Week 6 Edit

Week 6 Workout 1 Week 6 Workout 2 Week 6 Workout 3
5 minute walk 5 minute walk 5 minute walk
10 minute free-form run 10 minute free-form run 10 minute free-form run
10 half squats 10 half squats 10 half squats
(Repeat 2 times)

30 seconds stretching

10 half squats

(Repeat 2 times)

30 seconds stretching

10 half squats

(Repeat 2 times)

30 seconds stretching

10 half squats

5 minute fast walk 5 minute fast walk 5 minute fast walk
7 minute free-form run 7 minute free-form run 7 minute free-form run
(Repeat 2 times)

2 minutes stretching

7 minute free-form run

(Repeat 2 times)

2 minutes stretching

7 minute free-form run

(Repeat 2 times)

2 minutes stretching

7 minute free-form run

Week 7 Edit

Week 7 Workout 1 Week 7 Workout 2 Week 7 Workout 3
10 minute fast walk 10 minute fast walk 10 minute fast walk
5 minute free-form run 5 minute free-form run 5 minute free-form run
(Repeat 5 times)

1 minute run

15 seconds skipping

(Repeat 5 times)

1 minute run

15 seconds skipping

(Repeat 5 times)

1 minute run

15 seconds skipping

5 minute free-form run 5 minute free-form run 5 minute free-form run
(Repeat 2 times)

3 minutes stretching

5 minute free-form run

(Repeat 2 times)

3 minutes stretching

5 minute free-form run

(Repeat 2 times)

3 minutes stretching

5 minute free-form run

Week 8 Edit

Week 8 Workout 1 Week 8 Workout 2 Week 8 Workout 3
5 minute walk 5 minute walk Run 5K
5 minute free-form run 10 minute free-form run
2 minutes stretching 3 minutes stretching
20 minute free-form run (Repeat 2 times)

10 minute free-form run

5 minute walk

5 minutes stretching 5 minute run
5 minute free-form run
3 minutes stretching
5 minute free-form run

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