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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novice runner - 6-10 mile/week current run mileage
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intermediate runner - 11-15 mile/week current run mileage
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advanced runner - 21-25 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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other training modules and running information

Hal Higdon's 12 Week Module

Cool Running for New Runners

half marathon

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

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.

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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

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

Q = Quality Run: tempo runs, interval runs, or hill runs

L = Long run: typically run at approximately 15-30 seconds/mile slower than predicted race pace. These runs may be at a “conversational pace”

XT = Cross Training: other cardio not similar to running, i.e. biking, elliptical, swimming (not walking or stairs)

Strength: can be performed after running or cross training.

Stretch: after exercise (warm up with walk/light jog, then run/xt/strengthen, then stretch)

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Week	Mon.	Tues.-Q	Wed.	Thur.-Q	Fri.	Sat.	Sun.-L	Total
1	REST	2 miles	REST/XT	2 miles	XT	REST	2 miles	6
2	REST	2 miles	REST/XT	2 miles	XT	REST	3 miles	7
3	REST	2 miles	REST/XT	2 miles	XT	REST	4 miles	8
4	REST	2 miles	REST/XT	2 miles	XT	REST	5 miles	9
5	REST	2 miles	REST/XT	3 miles	XT	REST	5 miles	10
6	REST	2 miles	REST/XT	2 miles	XT	REST	4 miles	8
7	REST	2 miles	REST/XT	3 miles	XT	REST	6 miles	11
8	REST	2 miles	REST/XT	3 miles	XT	REST	8 miles	12
9	REST	2 miles	REST/XT	3 miles	XT	REST	9 miles	14
10	REST	2 miles	REST/XT	3 miles	XT	REST	10 miles	15
11	REST	2 miles	REST/XT	3 miles	XT	REST	5 miles	10
12	REST	2 miles	REST/XT	2 miles	XT	REST	RACE HM	17

intermediate runner - 11-15 mile/week current run mileage

Q = Quality Run: tempo runs, interval runs, or hill runs

L = Long run: typically run at approximately 15-30 seconds/mile slower than predicted race pace. These runs may be at a “conversational pace”

XT = Cross Training: other cardio not similar to running, i.e. biking, elliptical, swimming (not walking or stairs)

Strength: can be performed after running or cross training.

Stretch: after exercise (warm up with walk/light jog, then run/xt/strengthen, then stretch)

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Week	Mon.	Tues.-Q	Wed.	Thur.-Q	Fri.	Sat.	Sun.-L	Total
1	REST	2 miles	REST/XT	4 miles	XT	REST	6 miles	12
2	REST	2 miles	REST/XT	4 miles	XT	REST	7 miles	13
3	REST	2 miles	REST/XT	4 miles	XT	REST	8 miles	14
4	REST	2 miles	REST/XT	5 miles	XT	REST	9 miles	16
5	REST	2 miles	REST/XT	5 miles	XT	REST	10 miles	17
6	REST	2 miles	REST/XT	3 miles	XT	REST	4 miles	9
7	REST	3 miles	REST/XT	5 miles	XT	REST	10 miles	18
8	REST	3 miles	REST/XT	5 miles	XT	REST	11 miles	19
9	REST	3 miles	REST/XT	5 miles	XT	REST	12 miles	20
10	REST	3 miles	REST/XT	5 miles	XT	REST	13 miles	21
11	REST	2 miles	REST/XT	3 miles	XT	REST	8 miles	13
12	REST	2 miles	REST/XT	3 miles	XT	REST	RACE HM	18

advanced runner - 21-25 mile/week current run mileage

Q = Quality Run: tempo runs, interval runs, or hill runs

L = Long run: typically run at approximately 15-30 seconds/mile slower than predicted race pace. These runs may be at a “conversational pace”

XT = Cross Training: other cardio not similar to running, i.e. biking, elliptical, swimming (not walking or stairs)

Strength: can be performed after running or cross training.

Stretch: after exercise (warm up with walk/light jog, then run/xt/strengthen, then stretch)

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Week	Mon.-F	Tues.	Wed. -Q	Thur.	Fri.-Q	Sat.	Sun.-L	Total
1	5 miles	REST	5 miles	XT	5 miles	REST	6 miles	21
2	5 miles	REST	5 miles	XT	5 miles	REST	8 miles	23
3	5 miles	REST	5 miles	XT	5 miles	REST	10 miles	25
4	6 miles	REST	5 miles	XT	5 miles	REST	11 miles	27
5	6 miles	REST	5 miles	XT	5 miles	REST	6 miles	17
6	6 miles	REST	6 miles	XT	5 miles	REST	11 miles	28
7	6 miles	REST	6 miles	XT	5 miles	REST	12 miles	29
8	6 miles	REST	6 miles	XT	5 miles	REST	13 miles	30
9	6 miles	REST	5 miles	XT	5 miles	REST	10 miles	26
10	6 miles	REST	6 miles	XT	6 miles	REST	14 miles	32
11	6 miles	REST	5 miles	XT	5 miles	REST	8 miles	24
12	5 miles	REST	4 miles	XT	3 miles or REST	REST	RACE HM	25

5K fun run/walk

walker - (without a focus on improving speed)

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.
XT: “Cross-training” means 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.

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Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	REST	15 min walk	XT	15 min walk	easy walk/XT	REST	30-60 min walk
2	REST	15 min walk	XT	15 min walk	easy walk/XT	REST	35-60 min walk
3	REST	20 min walk	XT	20 min walk	easy walk/XT	REST	40-60 min walk
4	REST	20 min walk	XT	20 min walk	easy walk/XT	REST	45-60 min walk
5	REST	25 min walk	XT	25 min walk	easy walk/XT	REST	50-60 min walk
6	REST	25 min walk	XT	25 min walk	easy walk/XT	REST	55-60 min walk
7	REST	30 min walk	XT	30 min walk	easy walk/XT	REST	60 min walk
8	REST	30 min walk	XT	30 min walk	easy walk/XT	REST	5-K walk

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.

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’re someone who can start off already being able to run for several minutes at a time you can start on a later week and go from there. This will allow you more weeks at the end to get comfortable with the higher distances.

If you come to a point where you’re having trouble progressing, you can stay there until you’re able to move forward and when the race comes, you can alternate walking and running then too! There’s no rule that says you HAVE to run the whole way and you’ll see many others out there walking with you!

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Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Walk 2 min Run 1min repeat 10x	Walk 30 min or XT	Walk 2 min Run 1min repeat 10x	Walk 30 min or XT	Walk 1min Run 1min repeat 10x	Walk 30 min or XT	REST
2	Walk 2min/Run 1min repeat 6x	Walk 30 min or XT	Walk 1min/Run 3min repeat 6x	Walk 30 min or XT	Walk 1min/Run 4min repeat 6x	Walk 30 min or XT	REST
3	Walk 1min/Run 4min	Walk 30 min or XT	Walk 1min/Run 5min	Walk 30 min or XT	Walk 1min/Run 6min	Walk 30 min or XT	REST
	repeat 6x		repeat 6x		repeat 6x
4	Walk 1min/Run 8min	Walk 30 min or XT	Walk 1min/Run 10min	Walk 30 min or XT	Walk 1min/Run 12min	Walk 30 min or XT	REST
	repeat 3x		repeat 3x		repeat 3x
5	Walk 1min/Run 13 Repeat 2x	Walk 30 min or XT	Walk 1min/Run 14 Repeat 2x	Walk 30 min or XT	Walk 1min/Run 15 Repeat 2x	Walk 30 min or XT	REST
6	Run 1mile	Walk 30 min or XT	Run 1mile	Walk 30 min or XT	Run 1mile	Walk 30 min or XT	REST
7	Run 1mile	Walk 30 min or XT	Run 1mile	Walk 30 min or XT	Run 2miles	Walk 30 min or XT	REST
8	Run 1mile	Walk 30 min or XT	Run 1mile	Walk 30 min or XT	Run 1.5 miles	Walk 30 min or XT	REST
9	Run 1mile	Walk 30 min or XT	Run 1mile	Walk 30 min or XT	Run 2 miles	Walk 30 min or XT	REST
10	Run 1mile	Walk 30 min or XT	Run 1mile	Walk 30 min or XT	Run 3 miles	Walk 30 min or XT	REST
11	Run 1mile	Walk 30 min or XT	Run 1mile	Walk 30 min or XT	Run 2 miles	Walk 30 min or XT	REST
12	Run 1mile	Walk 30 min or XT	Run 1mile	Walk 30 min or XT	Easy walk or REST	REST	5K RACE

Intermediate runner - able to run 1 mile now

Q = Quality Run: tempo runs, interval runs, or hill runs

L = Long run: typically run at approximately 15-30 seconds/mile slower than predicted race pace. These runs may be at a “conversational pace”

XT = Cross Training: other cardio not similar to running, i.e. biking, elliptical, swimming (not walking or stairs)

Strength: can be performed after running or cross training.

Stretch: after exercise (warm up with walk/light jog, then run/xt/strengthen, then stretch)

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Week	Mon.	Tues.-Q	Wed.	Thur.-Q	Fri.	Sat.	Sun.-L	Total
1	REST	1 miles	REST/XT	1 miles	XT	REST	1 miles	3
2	REST	1 miles	REST/XT	1 miles	XT	REST	1.5 miles	3.5
3	REST	1 miles	REST/XT	1 miles	XT	REST	2 miles	4
4	REST	1 miles	REST/XT	1.5miles	XT	REST	2 miles	4.5
5	REST	1 miles	REST/XT	1 miles	XT	REST	1 miles	3
6	REST	1 miles	REST/XT	1.5miles	XT	REST	2.5 miles	5
7	REST	1 miles	REST/XT	1.5miles	XT	REST	3 miles	5.5
8	REST	1 miles	REST/XT	1 miles	XT	REST	2 miles	4
9	REST	1 miles	REST/XT	1 miles	XT	REST	5K RACE	5.1

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

Q = Quality Run: tempo runs, interval runs, or hill runs

L = Long run: typically run at approximately 15-30 seconds/mile slower than predicted race pace. These runs may be at a “conversational pace”

XT = Cross Training: other cardio not similar to running, i.e. biking, elliptical, swimming (not walking or stairs)

Strength: can be performed after running or cross training.

Stretch: after exercise (warm up with walk/light jog, then run/xt/strengthen, then stretch)

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Week	Mon	Tue-Q	Wed	Thu-Q	Fri	Sat	Sun-Q
1	REST	2 miles	REST or XT	3 miles	REST or XT	REST	3 m run
2	REST	2 miles	REST or XT	3 miles	REST or XT	REST	3 m run
3	REST	2 miles	REST or XT	3 miles	REST or XT	REST	4 m run
4	REST	2 miles	REST or XT	3 miles	REST or XT	REST	5-K Test
5	REST	2 miles	REST or XT	3 miles	REST or XT	REST	4 m run
6	REST	2 miles	REST or XT	3 miles	REST or XT	REST	4 m run
7	REST	2 miles	REST or XT	3 miles	REST or XT	REST	4 m run
8	REST	2 m run	REST or XT	3 miles	REST or XT	Rest	5-K Race