Zombies, Run! 5K Training is a structured training programme, designed for people who are new to running, or who are seeking to improve their running abilities. The goal is for the player to run five kilometres straight by the end of programme.
5K Training takes place between the first and second missions of Season 1, though the 5k Intro mission is essentially the same as the first Season 1 mission. The story of the 5K training missions mainly focus on Runner Five being trained by Maxine Myers and Sam Yao, along with appearances from other characters in and around Abel Township. The events of the 5K Training storyline are canonical and occasionally referenced in the main story.
Missions[]
Intro[]
| Intro |
|---|
| Free-form run/walk |
Week 1[]
| Week 1 Workout 1 | Week 1 Workout 2 | Week 1 Workout 3 |
|---|---|---|
| 10 minute walk | 10 minute walk | 10 minute walk |
| (Repeat 10 times)
1 minute walk 15 second slow-run |
(Repeat 10 times)
1 minute walk 15 second slow-run |
(Repeat 10 times)
1 minute walk 15 second slow-run |
| 10 minute free-form run | 10 minute free-form run | 10 minute free-form run |
Week 2[]
| Week 2 Workout 1 | Week 2 Workout 2 | Week 2 Workout 3 |
|---|---|---|
| 10 minute walk | 10 minute walk | 10 minute walk |
| (Repeat 5 times)
30 second run 5 heel lifts 1 minute walk |
(Repeat 5 times)
30 second run (sometimes glitches after the last one, resulting in a very long run after Sam) 5 heel lifts 1 minute walk |
(Repeat 5 times)
30 second run 5 heel lifts 1 minute walk |
| 10 minute free-form run | 10 minute free-form run | 10 minute free-form run |
Week 3[]
| Week 3 Workout 1 | Week 3 Workout 2 | Week 3 Workout 3 |
|---|---|---|
| 5 minute walk | 5 minute walk | 5 minute walk |
| 5 minute free-form run | 5 minute free-form run | 5 minute free-form run |
| (Repeat 5 times)
1 minute run 1 minute walk 10 second knee lifts |
(Repeat 5 times)
1 minute run 1 minute walk 10 second knee lifts |
(Repeat 5 times)
1 minute run 1 minute walk 10 second knee lifts |
| 8 minute free-form run | 8 minute free-form run | 8 minute free-form run |
| 2 minute stretching | 2 minute stretching | 2 minute stretching |
| 8 minute free-form run | 8 minute free-form run | 8 minute free-form run |
Week 4[]
| Week 4 Workout 1 | Week 4 Workout 2 | Week 4 Workout 3 |
|---|---|---|
| 5 minute walk | 5 minute walk | 5 minute walk |
| 5 minute run | 5 minute free-form run | 5 minute free-form run |
| (Repeat 5 times)
10 second knee lifts 1 minute slow walk 1 minute fast walk |
(Repeat 5 times)
10 second knee lifts 1 minute slow walk 1 minute fast walk |
(Repeat 5 times)
10 second knee lifts 1 minute slow walk 1 minute fast walk |
| (Repeat 5 times)
1 minute walk 30 second run |
30 second slow run | 30 second slow run |
| 15 minute free-form run | (Repeat 4 times)
1 minute walk 30 second slow run |
(Repeat 4 times)
1 minute walk 30 second slow run |
| 15 minute free-form run | 15 minute free-form run |
Week 5[]
| Week 5 Workout 1 | Week 5 Workout 2 | Week 5 Workout 3 |
|---|---|---|
| 5 minute walk | 5 minute walk | 5 minute walk |
| 5 minute free-form run | 5 minute free-form run | 5 minute free-form run |
| (Repeat 8 times)
30 second walk 1 minute run 6 heel lifts |
(Repeat 8 times)
30 second walk 1 minute slow run 6 heel lifts |
(Repeat 8 times)
30 second walk 1 minute slow run 6 heel lifts |
| 10 minute free-form run | 10 minute free-form run | 10 minute free-form run |
| 5 minute stretching | 5 minute stretching | 5 minute stretching |
| 10 minute free-form run | 10 minute free-form run | 10 minute free-form run |
Week 6[]
| Week 6 Workout 1 | Week 6 Workout 2 | Week 6 Workout 3 |
|---|---|---|
| 5 minute walk | 5 minute walk | 5 minute walk |
| 10 minute free-form run | 10 minute free-form run | 10 minute free-form run |
| 10 half squats | 10 half squats | 10 half squats |
| (Repeat 2 times)
30 seconds stretching 10 half squats |
(Repeat 2 times)
30 seconds stretching 10 half squats |
(Repeat 2 times)
30 seconds stretching 10 half squats |
| 5 minute fast walk | 5 minute fast walk | 5 minute fast walk |
| 7 minute free-form run | 7 minute free-form run | 7 minute free-form run |
| (Repeat 2 times)
2 minutes stretching 7 minute free-form run |
(Repeat 2 times)
2 minutes stretching 7 minute free-form run |
(Repeat 2 times)
2 minutes stretching 7 minute free-form run |
Week 7[]
| Week 7 Workout 1 | Week 7 Workout 2 | Week 7 Workout 3 |
|---|---|---|
| 10 minute fast walk | 10 minute fast walk | 10 minute fast walk |
| 5 minute free-form run | 5 minute free-form run | 5 minute free-form run |
| (Repeat 5 times)
1 minute run 15 seconds skipping |
(Repeat 5 times)
1 minute run 15 seconds skipping |
(Repeat 5 times)
1 minute run 15 seconds skipping |
| 5 minute free-form run | 5 minute free-form run | 5 minute free-form run |
| (Repeat 2 times)
3 minutes stretching 5 minute free-form run |
(Repeat 2 times)
3 minutes stretching 5 minute free-form run |
(Repeat 2 times)
3 minutes stretching 5 minute free-form run |
Week 8[]
| Week 8 Workout 1 | Week 8 Workout 2 | Week 8 Workout 3 |
|---|---|---|
| 5 minute walk | 5 minute walk | Run 5K |
| 5 minute free-form run | 10 minute free-form run | |
| 2 minutes stretching | 3 minutes stretching | |
| 20 minute free-form run | (Repeat 2 times)
10 minute free-form run 5 minute walk |
|
| 5 minutes stretching | 5 minute run | |
| 5 minute free-form run | ||
| 3 minutes stretching | ||
| 5 minute free-form run |