Skip to main content

Train for a 5K





Once I get a bit healthier I would love to do a 5K, I know I could do one walking now but I also know it would be kinda slow. I know a lot of people that have been talking about wanting to do a 5K but they weren't sure how to start training for one. Below is a 7 week training schedule for beginners!
For those of you that don't know a 5K is 3.1 miles. This 5K training schedule incorporates a mix or running, walking and resting. Under this 5K run schedule you will spend a portion of your training walking. For instance during week one on your run/walk days you'll run for 15 seconds then walk for 45 seconds and you will repeat that cycle for 30 minutes. As the weeks go on so will the amount of time that you are running. You need to make sure you give your body a day of rest, which on this schedule will be Friday. You need to give your muscles time to recover, on Sunday's you can take a second day of rest or you can enjoy a normal walk at your choice of pace and distance.
 
 
Week 1:
On Run/Walk days, run 15 seconds & walk for 45 seconds and repeat. (If you plan on only walking the 5K walk only).
Monday: Run/Walk 30 minutes
Tuesday: Walk 30 minutes
Wednesday: Run/Walk 30 minutes
Thursday: Walk 30 minutes
Friday: Rest
Saturday: Run/Walk 3 miles
Sunday: Rest or Walk
　
Week 2:
On Run/Walk days, run 15 seconds, walk 45 seconds and repeat.(Again if you aren't going to run the 5K walk only).
Monday: Run/Walk 30 minutes
Tuesday: Walk 30 minutes
Wednesday: Run/Walk 30 minutes
Thursday: Walk 30 minutes
Friday: Rest
Saturday: Run/Walk 3.5 miles
Sunday: Rest or Walk
　
Week 3:
Run 20 seconds & Walk 40 seconds on Run/Walk days. (If you are going to do the 5K walking, only walk)
Monday: Run/Walk 30 minutes
Tuesday: Walk 30 minutes
Wednesday: Run/Walk 30 minutes
Thursday: Walk 30 minutes
Friday: Rest
Saturday: Run/Walk 2 miles
Sunday: Rest or Walk
　
Week 4:
 
Run for 20 seconds and walk for 40 seconds on the Run/Walk days. (Walkers for the 5K only walk).
Monday: Run/Walk 30 minutes
Tuesday: Walk 30 minutes
Wednesday: Run/Walk 30 minutes
Thursday: Walk 30 minutes
Friday: Rest
Saturday: Run/Walk 4 miles
Sunday: Rest or Walk
　
Week 5:
Run 25 seconds/Walk for 35 seconds on Run/Walk days. (Walkers for 5K just keep walking).
Monday: Run/Walk 30 minutes
Tuesday: Walk 30 minutes
Wednesday: Run/Walk 30 minutes
Thursday: Walk 30 minutes
Friday: Rest
Saturday: Run/Walk 2 miles
Sunday: Rest or Walk
　
Week 6:
Run for 25 seconds and walk for 35 seconds on Run/Walk days. (Walkers for 5K just keep walking)
Monday: Run/Walk 30 minutes
Tuesday: Walk 30 minutes
Wednesday: Run/Walk 30 minutes
Thursday: Walk 30 minutes
Friday: Rest
Saturday: Run/Walk 4.5 miles
Sunday: Rest or Walk
　
Week 7:
 
Run for 30 seconds and walk for 30 seconds. (Walkers only, walk the whole time).
Monday: Run/Walk 30 minutes
Tuesday: Walk 30 minutes
Wednesday: Run/Walk 30 minutes
Thursday: Walk 30 minutes
Friday: Rest
Saturday: 5K Race Day
Sunday: Rest or Walk
 
 
 
 
 
 
 
Thank you mayo clinic
　
　
　

Labels:

Comments

Post a Comment

Popular posts from this blog

Natural Eyebrow Gel

  You guys know I love natural items, especially for my body. I like doing the research and blogging about it. I am for sure making this. My eyebrows are thinning and not shaping well. I love, love this recipe and it's only 5 ingredients!!!! WHY I LOVE THIS DIY It gives a light, natural tint to eyebrow hairs thanks to cocoa and (for darker hair) activated charcoal. It keeps eyebrow hairs in place all day. It nourishes the hair follicles and promotes hair growth. Great for sparse brows!  It’s suitable for all skin types.  It’s a snap to whip together.  It can be applied with a regular clean eyebrow or mascara brush (called a spoolie).  A little product goes a long way.  It’s only 5 ingredients and it makes 1 small jar. What you'll need: 1 tbsp Aloe Vera Gel  1/4 tsp Raw Honey 1/4 tsp Rhassoul Red Clay  1/4 tsp Jojoba oil Optional: 3 drops RoseHip Seed Oil (for extra eyebrow hair nourishment) 1 tsp finely sifted Cacao Powder (for darker color, add m...
Post a Comment
Read more

DIY Candy Corn Sugar Scrub

  Okay, okay last day of fall sugar scrubs for now. This recipe makes about 1 1/2c What you need: 1 1/2c sugar 1/2c coconut oil 1tsp vanilla extract 4 drops vitamin e oil orange food gel yellow food gel small mason jars Create: Add the sugar, vanilla, vitamin e and coconut oil in a bowl and mix with a mixer. Divide the mixture evenly into 3 small bowls. Set aside one bowl (this will be for the white section of the candy corn). To the second bowl, add a third of the sugar and a small amount of orange food gel with a toothpick. Add more color if needed. Set aside. Add a small add a third of the sugar amount of yellow food gel to the third bowl and stir well, add more color if needed. Set aside. The other bowl should have your white sugar in it. Grab your mason jar and place the yellow mixture first, then the orange and then the white.
Post a Comment
Read more

Gordon Ramsay Lamb Ragu

So I am actually making this tonight for dinner and I am pretty excited because I love lamb and I am really getting to know a lot of his recipes. I enjoy watching his shows as well.  What you'll need: For the lamb 2 lb ground lamb 2/3c chopped or shredded carrots 1/4c roughly chopped celery 1/2c roughly chopped onion 1T grated or chopped garlic 1 can of chopped tomatoes 1/3c tomato puree pinch of dried oregano 1c red wine What you'll need: For the pasta 14 oz pasta your choice 2 tsp fresh basil 1/8c parmesan evoo sea salt and brown sugar to taste fresh ground pepper Create: For the ragu sauce: Blend the garlic, onions, carrots, celery and olive oil until smooth  Heat a sauce pan until it is hot, add the mince (no oil) and stir until it's brown  Add the vegetable puree to the mince and cook out for 10 minutes on a low heat  Add the tomatoes, tomato purée, stock cubes and red wine  Simmer for 2- hours stirring every 10-15 minutes until it has reduced to a thick ri...
Post a Comment
Read more