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Beginner 5K: Final leg - weeks 6-8
It's time for the last section of our beginner training for a 5K race. If you've been training so far, you're almost ready for a race day.
As with the earlier parts of the schedule, all Tuesdays and Thursdays are "rest or cross train" - all Sundays are rest. You can flex the days if you need to - I've been traveling on business for the past couple of weeks and found it pretty challenging to keep the exact schedule.
How do you stay on track when you're traveling? Add to the comments.
Here's the rest of the plan:
Week 6:
Monday - run 20 mins
Wednesday - run 12 mins/ walk 2 mins, 3 times, for a total of 42 mins
Friday - walk 30 mins
Saturday - run 15 mins
Week 7:
Monday - run 25 mins
Weds - run 30 mins
Fri - walk 30 mins
Week 8: (The final week before your 5K)
Monday - Run 25 mins
Weds - run 30 mins
Fri - rest of walk 30 mins
Saturday - race day!
Good luck with your race - remember, this is a beginner program... it's fine to combine running with walking on race day - it's better to pace yourself, stay injury-free, and enjoy yourself so you'll look forward to signing up for the next race.
Let me know how you do, and how you stay on track when starting - and sticking with - a running program.
Follow me on Twitter @StephKinHR
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5K training
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beginner 5K
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Beginner 5K: Week 3 - 5 of training
This is the third week of the walk/run program to run a 5K on May 8th. It's still early in the program, you can still join in. The running group is virtual -- you're running along with us wherever you live by running on the same schedule and sharing through the comments. The schedule was developed by a local store by me that sponsors several running clubs. Be sure to check with a doctor as appropriate to make sure you're ok to run.
Here's the schedule for the next 3 weeks, since I know a lot of you in the U.S. have Spring Break plans this time of year, so I'm . The best thing about being on a schedule is the obligation to fit it in -- when you're on vacation without a workout schedule, it's really easy to skip days. If you're following a running schedule, you've got that "assignment" to take care of.
Week 3:
Monday (3/29) - Run 6 mins / walk 2 mins, 4 times = 32 mins
Tuesday - Rest or cross train
Wednesday - Run 6 mins/ walk 2 mins, 4 times = 32 mins
Thursday - Rest or cross train
Friday - Walk 30 mins
Saturday - Run 4 mins / walk 2 mins, 6 times = 36 mins
Sunday - Rest
Week 4 (starts Monday April 5th)
Monday - Run 8 mins/ walk 2 mins, 4 times = 40 mins
Tuesday - Rest or cross train
Wednesday - Run 8 mins / walk 2 mins, 4 times = 40 mins
Thursday - Rest or cross train
Friday - Walk 30 mins
Saturday - Run 6 mins / walk 2 mins, 4 times = 36 mins
Sunday - Rest
Week 5: (week of April 12th)
Monday: Run 10 mins / walk 2 mins, 3 times = 36 mins
Tuesday: Rest or cross train
Wednesday: Run 12 mins / walk 2 mins, 3 times = 42 mins
Thursday: Rest or cross train
Friday: Walk 30 mins
Saturday: Run 8 mins / walk 2 mins, 4 times = 40 minutes
Sunday: Rest
After this, just 3 weeks of training left, then we'll be ready for the race on May 8th!
Follow me on Twitter @StephKinHR
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running
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wellness
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work life balance
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working mom
