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
Intro
| Intro |
|---|
| Free-form run/walk |
Week 1
| 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
| 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 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
| 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
| 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
| 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
| 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
| 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
| 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 |