8-Week 5K Training Calendar (Walk, Run-Walk, or Run)

BEGIN:VCALENDAR
VERSION:2.0
PRODID:-//Donkley//8-Week 5K Run-Walk Plan//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-WR-CALNAME:5K Run-Walk Plan
BEGIN:VEVENT
UID:5k-readme-20250826@donkley
DTSTAMP:20250801T000000Z
DTSTART;VALUE=DATE:20250826
DTEND;VALUE=DATE:20250827
SUMMARY:5K Plan: Read Me First
DESCRIPTION:Welcome to your 8-week 5K plan! Race day: Saturday Oct 18 2025.\n\nYOUR TRACK: Run-walk intervals.\nWhy: You walk about 25 min most days and can jog about 1 minute right now. That puts you in level B (walks regularly\, can jog in short bursts). Your goal is to run-walk the whole 5K and finish feeling good. Short jogs mixed with walking build your fitness gently. The jogs get longer and the walks get shorter each week.\n\nWEEK-BY-WEEK OVERVIEW\nW1: Jog 1 min / walk 2 min. Learn the rhythm.\nW2: Jog 1.5 / walk 2. A small step up.\nW3: Jog 2 / walk 2 to 1.5. Saturday builds to 32 min.\nW4: Jog 3 / walk 2 to 1.5. Longer jog bouts.\nW5: Lighter recovery week. Matches your work trip (Sept 23-25). Short hotel-gym sessions.\nW6: Jog 4-5 / walk 1-1.5. Saturday reaches 36 min of run-walk.\nW7: Jog 5-6 / walk 1. Saturday is about 5K time (42 min run-walk).\nW8: Taper. Less volume\, an easy shakeout Thursday\, rest Friday\, then RACE Saturday!\n\nASSUMPTIONS\n- You start on Tue Aug 26 2025. That is exactly 8 weeks before race day. If today is earlier\, keep up your easy dog walks until then. If you are starting later than Aug 26\, you can use your free change request to get a compressed version.\n- Training days: Tue and Thu at 6:30am on the treadmill. Sat at 8:00am on your park loop.\n- Your work trip sessions (Tue Sept 23 and Thu Sept 25) are flexible. Do them at any time that suits you that day in the hotel gym. I could not confirm what equipment your hotel has. If there is no treadmill\, a brisk walk outside or in the hallways works too.\n- Time zone: You mentioned Central time. Events use floating local times. They show at 6:30am or 8:00am wherever you are\, including on your trip.\n- Your daily dog walks are great easy activity on non-training days. Keep them relaxed. You don't need to do them on top of a session if you feel tired.\n- Race event is set for 8:00am. Move it to your actual race start time once you know it.\n- Week 6 goes up after the lighter week 5. It is only about 12% more than week 4. That is a normal return after a recovery week.\n\nEFFORT SCALE AND TALK TEST\nRate effort from 1 (resting) to 10 (all-out).\n- Walk breaks: 2-3/10. Relaxed and easy.\n- Jogs: 4-5/10. You can still speak in full sentences. If you can only get out a few words\, slow down. A slow jog or even a brisk walk is completely fine.\nMost of this plan should feel easy. That is on purpose.\n\nTREADMILL TIPS\nUse the safety clip. Hold the handrails only for balance. Start and stop the belt slowly. A 0-1% incline can feel more like outdoors (optional).\n\nMISSED A SESSION?\nJust continue with the next one. Don't double up. If a week felt too hard\, repeat it before moving on. Being consistent matters more than being fast.\n\nSAFETY NOTES\n- Drink water before and after sessions\, more in warm weather.\n- Wear supportive\, comfortable shoes.\n- Be visible in low light. Wear bright or reflective clothing at the park.\n- Stop and rest if something hurts sharply.\n- Stop exercising and seek medical care immediately if you have chest pain\, fainting\, severe shortness of breath\, or dizziness.\n\nDISCLAIMER\nThis plan is general fitness information for healthy adults\, not medical advice. Check with a doctor before starting a new exercise program\, especially if you have a health condition\, injury\, or are pregnant. Listen to your body and stop if something feels wrong.\n\nMade by a Donkley AI worker. AI can make mistakes\; please review before you rely on it.
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:5k-w1d1-20250826@donkley
DTSTAMP:20250801T000000Z
DTSTART:20250826T063000
DTEND:20250826T071500
SUMMARY:W1 D1: Run-Walk 1/2 x8 (34 min)
DESCRIPTION:Where: Treadmill\nGoal: Learn the run-walk rhythm. Keep every jog easy.\nWarm-up: 5 min brisk walk.\nMain set: 8 rounds of 1 min easy jog + 2 min walk (24 min).\nCool-down: 5 min easy walk. Optional gentle calf and thigh stretches.\nEffort: Jogs 4-5/10\, walks 2-3/10. You should be able to talk in full sentences.\nEasier option: Do 6 rounds\, or jog for 30 sec instead of 1 min.\nFeeling great?: Add 1 extra round (3 min).
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BEGIN:VEVENT
UID:5k-w1d2-20250828@donkley
DTSTAMP:20250801T000000Z
DTSTART:20250828T063000
DTEND:20250828T071500
SUMMARY:W1 D2: Run-Walk 1/2 x8 (34 min)
DESCRIPTION:Where: Treadmill\nGoal: Repeat the rhythm and get comfortable with it.\nWarm-up: 5 min brisk walk.\nMain set: 8 rounds of 1 min easy jog + 2 min walk (24 min).\nCool-down: 5 min easy walk. Optional gentle stretches.\nEffort: Jogs 4-5/10\, walks 2-3/10. Talk test: full sentences.\nEasier option: Do 6 rounds\, or jog for 30 sec instead of 1 min.\nFeeling great?: Add 1 extra round (3 min).
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BEGIN:VEVENT
UID:5k-w1d3-20250830@donkley
DTSTAMP:20250801T000000Z
DTSTART:20250830T080000
DTEND:20250830T084500
SUMMARY:W1 D3: Longer Easy Run-Walk 1/2 x9 (37 min)
DESCRIPTION:Where: Park loop\nGoal: Your weekly longer easy session. Time on your feet matters more than speed.\nWarm-up: 5 min brisk walk.\nMain set: 9 rounds of 1 min easy jog + 2 min walk (27 min).\nCool-down: 5 min easy walk. Optional gentle stretches.\nEffort: Jogs 4-5/10\, walks 2-3/10. Slow down on any uphill parts.\nEasier option: Do 7 rounds\, or walk any jog that feels too hard.\nFeeling great?: Add 1 extra round (3 min).
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BEGIN:VEVENT
UID:5k-w2d1-20250902@donkley
DTSTAMP:20250801T000000Z
DTSTART:20250902T063000
DTEND:20250902T071500
SUMMARY:W2 D1: Run-Walk 1.5/2 x7 (35 min)
DESCRIPTION:Where: Treadmill\nGoal: Stretch the jogs a little longer.\nWarm-up: 5 min brisk walk.\nMain set: 7 rounds of 90 sec easy jog + 2 min walk (24.5 min).\nCool-down: 5 min easy walk. Optional gentle stretches.\nEffort: