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KAISER PERMANENTE TRAINING MODULES

It's not too late to start training for the 5K and Half Marathon if you start now and start smart!

Rule of thumb: the first week of whatever schedule you choose has to be achievable for you. If it's not, and you push forward to progress it the next week, you increase the risk of injurying yourself. If you're new to running, we recommend choosing the 5K, as 8 weeks is not a lot of time to build up to 13 miles if you're starting from scratch.

Note: The 5K is a distance which can be completed by walking comfortably at almost any speed while the 1/2 Marathon can be completed at walking pace, but only if the walker can maintain an average speed of 15 minutes per mile."

We recommend that you consult your personal physician before beginning this or any other new physical training regimen. These training schedules are in no way a substitute for physical rehabilitation or supervised weight management and should not be undertaken by those with chronic or acute injuries or medical conditions unless cleared by their personal physicians to do so.

half marathon


walker - improve speed from a 20 min/mile to 15 min/mile
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beginning runner - 6-10 mile/week current run mileage
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intermediate runner - 10-15 mile/week current run mileage
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intermediate runner - 13-20 mile/week current run mileage
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intermediate/advanced runner - 15-20 mile/week current run mileage
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5K fun run/walk

walker   - walking (without a focus on improving speed)
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novice runner - from the couch to 5K
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ntermediate runner - able to run 1 mile now
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advanced runner - able to run 5K now, time improvement
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half marathon

walker - improve speed from a 20 min/mile to 15 min/mile

  • Starting out being able to run 1 mile at a time

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Week Mon. Tues.-Q Wed. Thurs.-Q Fri. Sat. Sun.-L
1 REST 30 min XT 30 min easy walk/XT REST 2 miles
2 REST 30 min XT 30 min easy walk/XT REST 3 miles
3 REST 30 min XT 40 min easy walk/XT REST 4 miles
4 REST 30 min XT 40 min easy walk/XT REST 5 miles
5 REST 30 min XT 40 min easy walk/XT REST 2 miles
6 REST 30 min XT 45 min easy walk/XT REST 6 miles
7 REST 30 min XT 45 min easy walk/XT REST 7 miles
8 REST 30 min XT 60 min easy walk/XT REST 8 miles
9 REST 30 min XT 60 min easy walk/XT REST 10 miles
10 REST 30 min XT 60 min easy walk/XT REST 12 miles
11 REST 30 min XT 45 min easy walk/XT REST 6 miles
12 REST 30 min XT 30 min easy walk/XT REST RACE DAY


  • Rest: Without recovery days, you will not improve.
  • Q: “Quality” means including hills or fast intervals in your walking to improve your time and power.
  • L: “Long” walks. On your long days, just focus on form and consistent pacing.
  • Cross-training: biking, swimming or other aerobic exercise: a little exercise, but not so much that you are fatigued for the next day's workout.
  • Easy Walk: Don't worry about how fast you walk, or how much distance you cover. Take time to stop and smell the flowers or enjoy a scenic view.
  • Stretch: The best time to stretch is after you’re warmed up or even after all of your exercise for the day. 

* in order to complete the Kaiser Permanente Half Marathon, you will need to be able to average ~18 minutes per mile for the entire 13.1 miles.

beginning runner - 6-10 mile/week current run mileage

  • Running frequency will be 3x/week
  • Current mileage: less than 10 miles/week

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Week MON TUE WED THURS FRI SAT SUN Total miles
Nov 16-22 Rest 2 m XT 3 m XT or Rest Rest 3 m 8
Nov 23-29 Rest 3 m XT 4 m XT or Rest Rest 4 m 11
Nov 30 - Dec 6 Rest 4 m XT 4 m XT or Rest Rest 5 m 13
Dec 7-13 Rest 4 m XT 5 m XT or Rest Rest 6 m 15
Dec 14-20 Rest 4 m XT 5 m XT or Rest Rest 7 m 16
Dec 21-27 Rest 5 m XT 5 m XT or Rest Rest 8 m 18
Dec 28 - Jan 3 Rest 5 m XT 6 m XT or Rest Rest 9 m 20
Jan. 4-10 Rest 5 m XT 7 m XT or Rest Rest 10 m 22
Jan 11-17 Rest 4 m XT 5 m XT or Rest Rest 6 m 15
Jan 18-24 Rest 6 m XT 6 m XT or Rest Rest 11 m 23
Jan. 25-31 Rest 5 m XT 6 m XT or Rest Rest 9 m 20
Feb 1-7 Rest 5 m XT/ Rest 4 m Rest Rest RACE!  

 

  • The above schedule assumes that you can successfully run or run-walk 2-3 miles to start the program
  • Run-walk suggestions:   If you wish to employ a run-walk strategy for training and for the race, the mileage above will work.  The run to walk ratio can vary.  I recommend starting with a 1:1 ratio (1 minute run: 1 minute walk).  As you feel more comfortable with running, you can increase the running time and decrease the walk time.  Something like a 4 minute run : 30 second walk is a good ratio to strive toward.  Perhaps you will find yourself not walking at all!  However, use the ratio that you are comfortable with.  There are no set rules for this.
  • How to calculate mileage:  You may use a number of methods including the use of a pedometer in your shoe or at your hip or you may have a GPS watch.  If you are running on a treadmill, this can easily track mileage.  Finally, you can go to MAPMYRUN.com to get mileage for any running route in any city.  This is a great free tool.
  • Running pace suggestions:  I would recommend that you run most of your runs at a comfortable pace, particularly during the longer runs.  You should be able to carry on a conversation (“conversation pace”).  Shorter runs might incorporate some speed drills (short speed bursts within your run) as you get more comfortable with running.  These short duration speed bursts eventually will make you a stronger runner, but do not focus on speed for most of your running.
  • XT= cross training:  Biking, Elliptical machine, swimming, light weights.  These exercises will help to improve your conditioning while allowing recovery of the “running muscles”.
  • Managing your running schedule:  Do not be afraid to alter the schedule based on your work-day, family life and even based on how you feel on a certain day.  It is important to stay consistent overall, but schedule modifications are expected.

intermediate runner - 10-15 mile/week current run mileage

  • Running frequency will be 3x/week
  • Current mileage: 10-15 miles/week

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Week MON TUE (F) WED THURS  (Q) FRI SAT SUN Total miles
Nov 16-22 Rest 4 m XT 4 m XT Rest 5 m 13
Nov 23-29 Rest 4 m XT 4 m XT Rest 6 m 14
Nov 30 - Dec 6 Rest 4 m XT 4 m XT Rest 7 m 15
Dec 7-13 Rest 4 m XT 4 m XT Rest 8 m 16
Dec 14-20 Rest 4 m XT 4 m XT Rest 6 m 14
Dec 21-27 Rest 4 m XT 5 m XT Rest 9 m 18
Dec 28 - Jan 3 Rest 5 m XT 5 m XT Rest 10 m 20
Jan. 4-10 Rest 5 m XT 6 m XT Rest 7 m 18
Jan 11-17 Rest 5 m XT 7 m XT Rest 10 m 22
Jan 18-24 Rest 6 m XT 7 m XT Rest 11 m 24
Jan. 25-31 Rest 6 m XT 8 m XT Rest 12 m 26
Feb 1-7 Rest 6 m XT/ Rest 4 m Rest Rest RACE!  


  • How to calculate mileage:  You may use a number of methods including the use of a pedometer in your shoe or at your hip or you may have a GPS watch.  If you are running on a treadmill, this can easily track mileage.  Finally, you can go to MAPMYRUN.com to get mileage for any running route in any city.  This is a great free tool.
  • F= form runs:  For these runs, focus on your form and breathing.
  • Q= Quality runs:  These runs should contain a specific challenge within them whether it is hill work or speed work.  For hill work, you can find a good area to run hill repeats while taking a 1-2 minute rest in between hills as you walk or run slowly.  Speed work may involve intervals- 1/4 or 1/2 mile repeats at a fast pace followed by 1/4 mile slow pace recoveries.  Speed work may also include tempo runs- continuous efforts at “10k pace” for 15-30 minutes).  Make sure that part of your mileage during Quality runs is a warm-up.  You should not jump right into speed or hills without warming up.
  • Long run pacing:  Long runs are typically run at 15-45 seconds per mile SLOWER than predicted race pace.  I recommend starting these runs slowly and finishing strong.  Try to make the second half of the run slightly faster than the first half (This is known as a “reverse split”) . This will train your body to finish strong on race day.
  • XT= cross training:  Biking, Elliptical machine, swimming, light weights.  These exercises will help to improve your conditioning while allowing recovery of the “running muscles”.
  • Managing your running schedule:  Do not be afraid to alter the schedule based on your work-day, family life and even based on how you feel on a certain day.  It is important to stay consistent overall, but schedule modifications are expected.

intermediate runner - 13-20 mile/week current run mileage

  • Running frequency will be 4x/week
  • Current mileage: 13-20 miles/week

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Week MON (F) TUE WED  (Q) THURS  FRI  (Q) SAT SUN Total miles
Nov 16-22 4 m Rest 3 m XT 3 m XT or rest 5 m 15
Nov 23-29 4 m Rest 4 m XT 3 m XT or rest 5 m 16
Nov 30 - Dec 6 4 m Rest 5 m XT 3 m XT or rest 6 m 18
Dec 7-13 4 m Rest 5 m XT 4 m XT or rest 7 m 20
Dec 14-20 5 m Rest 6 m XT 3 m XT or rest 8 m 22
Dec 21-27 5 m Rest 6 m XT 4 m XT or rest 9 m 24
Dec 28 - Jan 3 5 m Rest 7 m XT 5 m XT or rest 10 m 27
Jan. 4-10 5 m Rest 7 m XT 4 m XT or rest 7 m 23
Jan 11-17 5 m Rest 7 m XT 6 m XT or rest 10 m 28
Jan 18-24 5 m Rest 7 m XT 7 m XT or rest 11 m 30
Jan. 25-31 6 m Rest 7 m XT 6 m XT or rest 12 m 31
Feb 1-7 5 m Rest 4 m XT 2 m Rest RACE!  


  • How to calculate mileage:  You may use a number of methods including the use of a pedometer in your shoe or at your hip or you may have a GPS watch.  If you are running on a treadmill, this can easily track mileage.  Finally, you can go to MAPMYRUN.com to get mileage for any running route in any city.  This is a great free tool.
  • F= form runs:  For these runs, focus on your form and breathing.  These runs are done the day after a long run, so the focus should be to keep good form when your legs may be fatigued.  This will be good practice for the event.
  • Q= Quality runs:  These runs should contain a specific challenge within them whether it is hill-work or speed work. For hill work, you can find a good area to run hill repeats while taking a 1-2 minute rest in between hills as you walk or run slowly.  Speed work may involve intervals-1/4 or 1/2 mile repeats at a fast pace followed by 1/4 mile slow pace recoveries.  Speed work may also include tempo runs- continuous efforts at “10k pace” for 15-30 minutes.  Make sure that part of your mileage during Quality runs is a warm-up.  You should not jump right into speed or hills without warming up.
  • Long run pacing:  Long runs are typically run at 15-45 seconds per mile SLOWER than predicted race pace.  I recommend starting these runs slowly and finishing strong.  Try to make the second half of the run slightly faster than the first half (This is known as a “reverse split”) . This will train your body to finish strong on race day.
  • XT= cross training:  Biking, Elliptical machine, swimming, light weights.  These exercises will help to improve your conditioning while allowing recovery of the “running muscles”.
  • Managing your running schedule:  Do not be afraid to alter the schedule based on your work-day, family life and even based on how you feel on a certain day.  It is important to stay consistent overall, but schedule modifications are expected.

intermediate/advanced runner - 15-20 mile/week current run mileage

  • Running frequency will be 4x/week
  • Current mileage: 15-20 miles/week

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Week MON (F) TUE WED  (Q) THURS  FRI  (Q) SAT SUN Total miles
Nov 16-22 4 m Rest 3 m XT 3 m XT or rest 6 m 16
Nov 23-29 4 m Rest 3 m XT 3 m XT or rest 7 m 17
Nov 30 - Dec 6 4 m Rest 3 m XT 3 m XT or rest 8 m 18
Dec 7-13 5 m Rest 3 m XT 3 m XT or rest 9 m 20
Dec 14-20 5 m Rest 4 m XT 3 m XT or rest 10 m 22
Dec 21-27 5 m Rest 4 m XT 3 m XT or rest 12 m 24
Dec 28 - Jan 3 4 m Rest 6 m XT 3 m XT or rest 7 m 20
Jan. 4-10 6 m Rest 6 m XT 3 m XT or rest 12 m 27
Jan 11-17 6 m Rest 7 m XT 4 m XT or rest 13 m 30
Jan 18-24 6 m Rest 8 m XT 5 m XT or rest 14 m 33
Jan. 25-31 6 m Rest 8 m XT 4 m XT or rest 10 m 28
Feb 1-7 6 m Rest 5 m XT 3 m Rest RACE!  


  • How to calculate mileage:  You may use a number of methods including the use of a pedometer in your shoe or at your hip or you may have a GPS watch.  If you are running on a treadmill, this can easily track mileage.  Finally, you can go to MAPMYRUN.com to get mileage for any running route in any city.  This is a great free tool.
  • F= form runs:  For these runs, focus on your form and breathing.  These are run the day after a long run, so the focus should be to keep good form when your legs may be fatigued.  This will be good practice for the event.
  • Q= Quality runs:  These runs should contain a specific challenge within them whether it is hill work or speed work. For hill work, you can find a good area to run hill repeats while taking a 1-2 minute rest in between hills as you walk or run slowly.  Speed work may involve intervals-1/4 or 1/2 mile repeats at a fast pace followed by 1/4 mile slow pace recoveries.  Speed work may also include tempo runs- continuous efforts at “10k pace” for 15-30 minutes.   Make sure that part of your mileage during Quality runs is a warm-up.  You should not jump right into speed or hills without warming up.
  • Long run pacing:  Long runs are typically run at 15-45 seconds per mile SLOWER than predicted race pace.  I recommend starting these runs slowly and finishing strong.  Try to make the second half of the run slightly faster than the first half (This is known as a “reverse split”) . You may also try to run a few miles at race pace toward the end of the long runs.  This will train your body to finish strong on race day.
  • XT= cross training:  Biking, Elliptical machine, swimming, light weights.  These exercises will help to improve your conditioning while allowing recovery of the “running muscles”.
  • Managing your running schedule:  Do not be afraid to alter the schedule based on your work-day, family life and even based on how you feel on a certain day.  It is important to stay consistent overall, but schedule modifications are expected.

5K fun run/walk

walker - (without a focus on improving speed)


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Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Dec 14-20 REST 15 min walk XT 15 min walk easy walk/XT REST 30-60 min walk
Dec 21-27 REST 15 min walk XT 15 min walk easy walk/XT REST 35-60 min walk
Dec 28 - Jan 3 REST 20 min walk XT 20 min walk easy walk/XT REST 40-60 min walk
Jan 4-10 REST 20 min walk XT 20 min walk easy walk/XT REST 45-60 min walk
Jan 11-17 REST 25 min walk XT 25 min walk easy walk/XT REST 50-60 min walk
Jan 18-24 REST 25 min walk XT 25 min walk easy walk/XT REST 55-60 min walk
Jan 25-31 REST 30 min walk XT 30 min walk easy walk/XT REST 60 min walk
Feb 1-7 REST 30 min walk XT 30 min walk easy walk/XT REST 5-K walk


  • How to calculate mileage:  You may use a number of methods including the use of a pedometer in your shoe or at your hip or you may have a GPS watch.  If you are running on a treadmill, this can easily track mileage.  Finally, you can go to MAPMYRUN.com to get mileage for any running route in any city.  This is a great free tool.
  • Running pace suggestions:  Run most of your runs at a comfortable pace, particularly during the longer runs.  You should be able to carry on a conversation (“conversation pace”).  Shorter runs might incorporate some speed drills (short speed bursts within your run) as you get more comfortable with running.  These short duration speed bursts eventually will make you a stronger runner, but do not focus on speed for most of your running.
  • XT= cross training:  Biking, Elliptical machine, swimming, light weights.  These exercises will help to improve your conditioning while allowing recovery of the “running muscles”.
  • Managing your running schedule:  Do not be afraid to alter the schedule based on your work-day, family life and even based on how you feel on a certain day.  It is important to stay consistent overall, but schedule modifications are expected.

From The Couch to 5K


This training program is designed to get you safely from being sedentary (and able to walk a few minutes at a time) to be being able to run a 5K (3.1mile) race as long as you don’t have any injuries or medical conditions that would prevent you from doing so.  It starts out with mostly walking and a little running and slowly changes into more running than walking.  In this way, you can build up your tolerance to running as well as prevent injuries. 

If you come to a point where you’re having trouble progressing, feel free to stay there as long as necessary.  You can always do the race itself alternating walking and running.

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Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Nov 16-22 Walk 2 min Run 1 min XT or Rest Walk 2min
Run 1min		 Walk 30 min or XT REST Walk 30 min or XT Walk 1min Run 1min
  (repeat 10x)   (repeat 10x)       (repeat 10x)
Nov 23-29 Walk 2min
Run 1min		 XT or Rest Walk 1min Run 3min Walk 30 min or XT REST Walk 30 min or XT Walk 1min
Run 4min
  (repeat 6x)   (repeat 6x)       (repeat 6x)
Nov 30 – Dec 6 Walk 1min
Run 4min		 XT or Rest Walk 1min
Run 5min		 Walk 30 min or XT REST Walk 30 min or XT Walk 1min
Run 6min
  (repeat 6x)   (repeat 6x)       (repeat 6x)
Dec 7-13 Walk 1min
Run 8min		 XT or Rest Walk 1min
Run 10min		 Walk 30 min or XT REST Walk 30 min or XT Walk 1min
Run 12min
  (repeat 3x)   (repeat 3x)       (repeat 3x)
Dec 14-20 Walk 1min
Run 13 min		 XT or Rest Walk 1min
Run 14min		 Walk 30 min or XT REST Walk 30 min or XT Walk 1min
Run 15
   (repeat 2x)   (Repeat 2x)       (repeat 2x)
Dec 21-27 Run 1mile REST Run 1mile Walk 30 min or XT REST Walk 30 min or XT Run 1mile
Dec 28 - Jan 3 Run 1mile REST Run 1mile Walk 30 min or XT REST Walk 30 min or XT Run 2miles
Jan 4-10 Run 1mile REST Run 1mile Walk 30 min or XT REST Walk 30 min or XT Run 1.5 miles
Jan 11-17 Run 1mile REST Run 1mile Walk 30 min or XT REST Walk 30 min or XT Run 2 miles
Jan 18-24 Run 1mile REST Run 1mile Walk 30 min or XT REST Walk 30 min or XT Run 3 miles
Jan 25-31 Run 1mile REST Run 1mile Walk 30 min or XT REST Walk 30 min or XT Run 2 miles
Feb 1-7 Run 1mile REST Run 1mile Walk 30 min or XT REST REST 5K Race

 

  • REST: Don’t skip rest days.  They’re extremely important for letting your body heal and strengthen.
  • XT: Cross Training is other kinds of cardiovascular activity that uses your body in different ways like swimming or cycling.  If you don’t have access to any other types of cardiovascular activity you can go for a gentle walk, take a yoga or Pilates class or do some light weight training.  Variety is one of the major keys to preventing injury.

Intermediate runner - able to run 1 mile now


  • Starting out being able to run 1 mile at a time

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Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Dec 14-20 REST 1 mile REST/XT 1 mile XT REST 1 miles 3
Dec 21-27 REST 1 mile REST/XT 1 mile XT REST 1.5 miles 3.5
Dec 28-Jan 3 REST 1 mile REST/XT 1 mile XT REST 2 miles 4.0
Jan 4-10 REST 1 mile REST/XT 1 mile XT REST 1 miles 3
Jan 11-17 REST 1 mile REST/XT 1 mile XT REST 2.5 miles 4.5
Jan 18-24 REST 1 mile REST/XT 1 mile XT REST 3 miles 5
Jan 25-31 REST 1 mile REST/XT 1 miles XT REST 2 miles 4
Feb 1-7 REST 1 mile REST/XT 1 miles XT REST 5K RACE 5.1


  • Run-walk suggestions:   If you wish to employ a run-walk strategy for training and for the race, the mileage above will work.  The run to walk ratio can vary.  Start with a 1:1 ratio (1 minute run: 1 minute walk).  As you feel more comfortable with running, you can increase the running time and decrease the walk time.  Something like a 4 minute run followed by a 30 second walk is a good ratio to strive toward.  Perhaps you will find yourself not walking at all!  However, use the ratio that you are comfortable with.  There are no set rules for this.
  • How to calculate mileage:  You may use a number of methods including the use of a pedometer in your shoe or at your hip or you may have a GPS watch.  If you are running on a treadmill, this can easily track mileage.  Finally, you can go to MAPMYRUN.com to get mileage for any running route in any city.  This is a great free tool.
  • Running pace suggestions:  I would recommend that you run most of your runs at a comfortable pace, particularly during the longer runs.  You should be able to carry on a conversation (“conversation pace”).  Shorter runs might incorporate some speed drills (short speed bursts within your run) as you get more comfortable with running.  These short duration speed bursts eventually will make you a stronger runner, but do not focus on speed for most of your running.
  • XT= cross training:  Biking, Elliptical machine, swimming, light weights.  These exercises will help to improve your conditioning while allowing recovery of the “running muscles”.
  • Managing your running schedule:  Do not be afraid to alter the schedule based on your work-day, family life and even based on how you feel on a certain day.  It is important to stay consistent overall, but schedule modifications are expected.

advanced runner - able to run 5K now, time improvement


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  • Can already run 5K, working on improving time
Week Mon Tue Wed Thu Fri Sat Sun
Dec 14-20 REST 2 miles hills/speed work REST or XT 3 miles REST or XT REST 3 m run
Dec 21-27 REST 2 miles
hills/speed work		 REST or XT 3 miles REST or XT REST 3 m run
Dec 28-Jan 3 REST 3 miles
hills/speed work		 REST or XT 3 miles REST or XT REST 4 m run
Jan 4-10 REST 3 miles
hills/speed work		 REST or XT 3 miles REST or XT REST 5-K Test
Jan 11-17 REST 4 miles
hills/speed work		 REST or XT 3 miles REST or XT REST 4 m run
Jan 18-24 REST 4 miles
hills/speed work		 REST or XT 3 miles REST or XT REST 5 m run
Jan 25-31 REST 3 miles
hills/speed work		 REST or XT 3 miles REST or XT REST 4 m run
Feb 1-7 REST 3 miles REST or XT 2 miles REST or XT Rest 5-K Race

 

  • How to calculate mileage:  You may use a number of methods including the use of a pedometer in your shoe or at your hip or you may have a GPS watch.  If you are running on a treadmill, this can easily track mileage.  Finally, you can go to MAPMYRUN.com to get mileage for any running route in any city.  This is a great free tool.
  • Running pace suggestions:  Most of your “long” weekend runs should be run at a pace 15-30 seconds per mile below predicted race pace.  On your Thursday runs, really focus on form and breathing above everything else.
  • XT= cross training:  Biking, Elliptical machine, swimming, light weights.  These exercises will help to improve your conditioning while allowing recovery of the “running muscles”.
  • Hills/speed work:  These runs should contain a specific challenge within them whether it is hill work or speed work. For hill work, you can find a good area to run hill repeats while taking a 1-2 minute rest in between hills as you walk or run slowly.  Speed work may involve intervals-1/4 or 1/2 mile repeats at a fast pace followed by 1/4 mile slow pace recoveries.  Speed work may also include tempo runs- continuous efforts at 80%+ speed for 10-20 minutes.   Make sure that part of your mileage during these runs is a warm-up.  You should not jump right into speed or hills without warming up.   Runner’s World has a great free website (www.runnersworld.com) which is an excellent resource for articles about improving speed and performance using speed intervals and hills.  Training in this way not only improves your hill and time performance but also makes the rest of your running more efficient and pleasurable as it improves your aerobic capacity and lactate threshold. 
  • Managing your running schedule:  Do not be afraid to alter the schedule based on your work-day, family life and even based on how you feel on a certain day.  It is important to stay consistent overall, but schedule modifications are expected.