Rest
The most important day in any beginning or intermediate running program is rest. Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve.
Run
Put one foot in front of the other and run. It sounds pretty simple, and it is. Don't worry about how fast you run; just cover the distance--or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isn't always easy for beginners, so don't push too hard or too fast.
Walk / Run
This is a combination of running and walking, suggested for those in-between days when you want to do some running, but only some. There's nothing in the rules that suggests you have to run continuously, either in training or in the 5-K race itself. Use your own judgment. Run until you begin to feel fatigued, then walk until recovered. Run. Walk. Run. Walk. Another option for in-between days is to do some cross-training: biking, swimming or just plain walking. You get a little exercise, but not so much that you are fatigued for the next day's running workout.
Walk
Walking is an excellent exercise that a lot of runners overlook in their training. In the training schedule below, we suggest that you go for an hour-long walk on the day after your longest run. Don't worry about how fast you walk, or how much distance you cover. Take time to stop and sniff the flowers or enjoy a scenic view. Not all training should be difficult. If a 60-minute walk seems too much at first, begin with about 30 minutes and add 5 minutes a week until you reach 60 minutes.

Strength training is an important component in most professional sports, Strength work is especially important for injury-prone runners and those who are putting in a lot of miles (For marathoners that means at least three strength workouts every week!). While building your aerobic engine (read: endurance) through running, it's key to counteract all that wear and tear with the right exercises.
Stretch & Strength
Mondays are the days on which we advise you to spend extra time stretching--and do some strength training too. This is actually a day of "rest" following your long run on the weekends, so don't overdo it. It's wise to stretch every day, particularly after you finish your run, but spend more time stretching on Mondays. Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a health club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I also suggest that you strength train following your Thursday workouts, however you can schedule strength training on any two convenient days. If you have not strength trained before beginning this program, you may want to postpone starting that activity until after your race.
5K Run
Week Start Monday Tuesday Wednesday Thrusday Friday Saturday Sunday
27th Nov 2016 Rest or run/walk 3k Run Rest or run/walk 3k Run Rest 3k Run 40-60 min walk
4th Dec 2016 Rest or run/walk 4k Run Rest or run/walk 3k Run Rest 3k Run 45-60 min walk
11th Dec 2016 Rest or run/walk 4k Run Rest or run/walk 3k Run Rest 3k Run 50-60 min walk
18th Dec 2016 Rest or run/walk 4k Run Rest or run/walk 4k Run Rest 4k Run 55-60 min walk
25th Dec 2016 Rest or run/walk 5k Run Rest or run/walk 4k Run Rest 5k Run 60 min walk
1st Jan 2017 Rest or run/walk 5k Run Rest or run/walk 3k Run Rest Rest 5-k Race
10K Run
Week Start Monday Tuesday Wednesday Thrusday Friday Saturday Sunday
27th Nov 2016 Stretch & Strength 3k Run Cycling/Swim/Gym 3k Run Rest Cycling/Swim/Gym 6.5k Run
4th Dec 2016 Stretch & Strength 5k Run Cycling/Swim/Gym 3k Run Rest Cycling/Swim/Gym 6.5k Run
11th Dec 2016 Stretch & Strength 5k Run Cycling/Swim/Gym 3k Run Rest Cycling/Swim/Gym 7k Run
18th Dec 2016 Stretch & Strength 5k Run Cycling/Swim/Gym 4k Run Rest Cycling/Swim/Gym 8k Run
25th Dec 2016 Stretch & Strength 5k Run Cycling/Swim/Gym 4k Run Rest Cycling/Swim/Gym 9k Run
1st Jan 2017 Stretch & Strength 5k Run Cycling/Swim/Gym 3k Run Rest Rest 10-k Race
Half Marathon
Week Start Monday Tuesday Wednesday Thrusday Friday Saturday Sunday
27th Nov 2016 Stretch & Strength 5k Run 5k Run Swim/Gym Rest Strength Training 10k Run
4th Dec 2016 Stretch & Strength 6k Run 5k Run Swim/Gym Rest Strength Training 13k Run
11th Dec 2016 Stretch & Strength 8k Run 5k Run Rest or Easy run Rest Strength Training 10k Run
18th Dec 2016 Stretch & Strength 8k Run 5k Run Swim/Gym Rest Strength Training 14k Run
25th Dec 2016 Stretch & Strength 8k Run 5k Run Swim/Gym Rest Strength Training 16k Run
1st Jan 2017 Stretch & Strength 6k Run 5k Run Swim/Gym Rest Rest Half Marathon