Running Programs

Running Programs

OSUIT would like to kick start your training with a 5k training guide, and if you really like that guide check out our Half Marathon training guide to get you on the right track to completing your next race! You can run, inside, outside, on a track, or a trail, as long as you're out there training! 

Cross Training is typically defined as an exercise regimen that uses several modes of training to develop a specific component of fitness. For example, weight training, hiking, swimming, biking, etc.

5K Training

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 mile run 1 mile run or Cross Train 1 mile run Rest Cross Train 1.5 mile run Rest
2 mile run 1 mile run or Cross Train 1 mile run Rest Cross Train 1.5 mile run Rest
3 1.5 mile run 1 mile run or Cross Train 1.5 mile run Rest Cross Train 2 mile run Rest
4 1.5 mile run 1 mile run or Cross Train 1.5 mile run Rest Cross Train 2 mile run Rest
5 2 mile run 1 mile run or Cross Train 2 mile run Rest Cross Train 2.5 mile run Rest
6 2 mile run 1 mile run or Cross Train 2 mile run Rest or easy run Rest 5k Race Rest
7 2.5 mile run 1.5 mile run or Cross Train 2.5 mile run Rest Cross Train 2.5 mile run Rest
8 2.5 mile run 1.5 mile run or Cross Train 2.5 mile run Rest Cross Train 2.5 mile run Rest
9 3 mile run 1.5 mile run or Cross Train 3 mile run Rest or easy run Cross Train 3 mile run Rest
10 3 mile run 1.5 mile run or Cross Train 3 mile run Rest Cross Train 3 mile run Rest
11 3 mile run 1.5 mile run or Cross Train 3.5 mile run Rest Cross Train 3 mile run Rest
12 1.5 mile run 1 mile run or Cross Train 1 mile run Rest Rest 5k Race Rest
5K Training
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Half Marathon Training

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 3 mile run 2 mile run or Cross Train 3 mile run Rest 30 min Cross Train 4 mile run
2 Rest 3 mile run 2 mile run or Cross Train 3 mile run Rest 30 min Cross Train 4 mile run
3 Rest 3.5 mile run 2 mile run or Cross Train 3.5 mile run Rest 40 min Cross Train 5 mile run
4 Rest 3.5 mile run 2 mile run or Cross Train 3.5 mile run Rest 40 min Cross Train 5 mile run
5 Rest 4 mile run 2 mile run or Cross Train 4 mile run Rest 40 min Cross Train 6 mile run
6 Rest 4 mile run 2 mile run or Cross Train 4 mile run Rest or easy run Rest 5k Race
7 Rest 4.5 mile run 3 mile run or Cross Train 4.5 mile run Rest 50 min Cross Train 7 mile run
8 Rest 4.5 mile run 3 mile run or Cross Train 4.5 mile run Rest 50 min Cross Train 8 mile run
9 Rest 5 mile run 3 mile run or Cross Train 5 mile run Rest or easy run Rest 10k Race
10 Rest 5 mile run 3 mile run or Cross Train 5 mile run Rest 60 min Cross Train 9 mile run
11 Rest 5 mile run 3 mile run or Cross Train 5 mile run Rest 60 min Cross Train 10 mile run
12 Rest 4 mile run 3 mile run or Cross Train 2 mile run Rest Rest Half Marathon

Half Marathon Training
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