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	1 mile run	1 mile run or Cross Train	1 mile run	Rest	Cross Train	1.5 mile run	Rest
2	1 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

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