Run Your First 5k Training Plan Week 2
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 2 Jun 3 |
Jun 3 Run 32.5 mins |
Jun 4 Rest |
Jun 5 Run 32.5 mins |
Jun 6 Rest |
Jun 7 Walk 30 mins |
Jun 8 Run 32.5 mins |
Jun 9 Rest |
Daily Breakdown
Monday - Run32.5 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 90 seconds followed by 3 minutes of walking for a total of 22.5 minutes. Cool down walking 5 minutes.
You don't need much in terms of "gear" to run. However, it is very important to invest in a pair of running shoes and that fit your feet. Use them only for your running or walking workouts and they will last longer and support you mile for mile.
Tuesday - Rest
The key to making activity a regular part of your life is to create momentum. Think of a row of dominos set up close enough so that when you knock the first over, the rest fall two.
It is better to run or walk a little more frequently, than to try to run a lot less often. Plus, every time you move your metabolism is boosted!
Wednesday - Run
32.5 mins @ 70-75% heart rate max
Warm up walking 5 minutes - then run for 90 seconds followed by 3 minutes of walking for a total of 22.5 minutes. Cool down walking 5 minutes.
Mix up your route throughout the week to keep things interesting. It will keep you motivated to explore on your next run!
Thursday - Rest
Not every run is going to be a triumph and you'll soon find you'll have days where you could run all day and days well, you can't. But sometimes the best workouts are the ones you tackle on the tough days.
Friday - Walk
30 mins @ 60-70% heart rate max
Walk 30 minutes at a moderate to brisk pace.
Consider volunteering for a local 5K before your race day. It will give you a close up of what happens on race day is good karma too!
Saturday - Run
32.5 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 90 seconds followed by 3 minutes of walking for a total of 22.5 minutes. Cool down walking 5 minutes.
Remember to stretch. You may feel stiff and tight on your journey back to activity. Include total body stretches after you walk or run when the muscles are warm to improve flexibility and reduce aches, pains and tightness.
Sunday - Rest
Plug your training program into your weekly schedule to avoid missed workouts. If it is in your plan for the day, you're more likely to get in the walk and reduce the risk of missing it!
Disclaimer
WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.