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

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

FREE Kindle Books

You do not need to have a Kindle to get Kindle Books. You can download the Kindle Book app to your phone or tablet. Generally I search free kindle books. You can get anything from box sets, recipe books, kids books and more. The books listed are not always free so make sure if you see one you download it right away. Below are some Kindle Books that are currently free: Forever and Ever Boxed Set Books 1-3 Free Comic Book Day 2018: Avengers/Captain America #1 The Bend in Redwood Road Book 1 The Girls Across the Bay (The Knox and Sheppard Mysteries Book 1) Finding Home The Perfect Wife (A Jessie Hunt Psychological Suspense Thriller, Book 1) King of Shadows, Book 1 of 2 The Watchmaker's Daughter (Glass and Steele Book 1) The Runaway Train There are plenty of more books that are free; go to Amazon and check them out!
Post a Comment
Read more

Apple Ginger Fizz for Fall

  The kids deserve a special drink for the fall besides apple cider. This is a great fall mocktail with a beautiful flavor combination. Not just for the kiddos. This makes 1 drink What  you'll need: 3 oz still apple cider 1 oz freshly squeezed lime juice 6 mint leaves 1 teaspoon apple cider vinegar Pinch powdered cinnamon 3 oz ginger ale Create: Place apple cider, lime juice, cinnamon, apple cider vinegar and a few ice cubes into a cocktail shaker. If you don't have a shaker, anything with a tight lid will work, such as a mason jar or drink bottle. Clap the mint together in your hands to release the scent, and add to the shaker. Shake for about 20-30 seconds until ingredients are combined. Pour into an ice filled glass and top with ginger ale. Stir gently, garnish with mint, dried citrus or a cinnamon stick, and serve.
Post a Comment
Read more