Seven Week Challenge - Desk to 5K
Desk to 5K Program is designed for both the 5K-curious and anyone looking to add more movement to their daily routine. This fall we are looking at having a Kick-off meeting Friday, August 21st, at 12:15 PM in the East Gym, AG02. The culminating race will be the Wenzel 5K on Sat October 3, 2026.
Training Schedule (August 17 – October 3)
Week 1: Foundation and Form (Aug 17 – Aug 21) Mon / Wed / Fri:
5 min. warm-up walk
1 min. run & 1.5 min. walk (Repeat 8x)
5 min. cool-down walk
Week 2: Building Endurance (Aug 24 – Aug 28) Mon / Wed / Fri:
5 min. warm-up walk
1.5 min. run, 1.5 min. walk, 3 min. run, 3 min. walk x 2
5 min. cool-down walk
Week 3: Crossing the Midpoint (Aug 31 – Sept 4) Mon / Wed / Fri:
5 min. warm-up walk
3 min. run & 1.5 min. walk (Repeat 5x)
5 min. cool-down walk
Week 4: Longer Intervals (Sept 7 – Sept 11)
Mon: 5 min. run / 3 min. walk / 5 min. run
Wed: 8 min. run / 3 min. walk / 8 min. run
Fri: 10 min. run / 2 min. walk / 8 min. run
Week 5: Peak Training Week (Sept 14 – Sept 18)
Mon: 10 min. run / 2 min. walk / 10 min. run
Wed: 15 min. run / 2 min. walk / 10 min. run
Fri: 20 min. steady run
Week 6: Peak Endurance & Taper Kick-off (Sept 21 – Sept 25)
Mon: 15 min. run / 2 min. walk / 8 min. run
Wed: 20 min. steady run
Fri: 10 min. run / 2 min. walk / 5 min. run
Week 7: Race Prep and Active Taper Week (Sept 28 – Oct 2)
Mon: Easy 10 min. shakeout run
Wed: Mobility walk + 4 x 15-sec light accelerations + lower-body stretching
Thu–Fri: Complete rest, hydration, & race prep
Saturday, Oct 3: The Wenzel 5K Race Day!
Fruit and Veggie Challenge
Coming fall 2026!