Run Your First 5k Training Plan Week 7
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 7 Jul 1 |
Jul 1 Run 37 mins |
Jul 2 Rest |
Jul 3 Run 37 mins |
Jul 4 Rest |
Jul 5 Walk 30 mins |
Jul 6 Run 37 mins |
Jul 7 Rest |
Daily Breakdown
Monday - Run37 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 8 minute followed by 1 minute of walking for a total of 27 minutes. Cool down walking 5 minutes.
You'll feel stronger for longer if you run at a conversational pace. If you can talk, you going at the right pace. If not, slow down and invest in a stronger finish.
Tuesday - Rest
Sneak in "steps" on your rest days by parking farther away from the entrance, manually delivery that memo or taking a 5 minute walk break at lunchtime.
Wednesday - Run
37 mins @ 70-75% heart rate max
Warm up walking 5 minutes - then run for 8 minute followed by 1 minute of walking for a total of 27 minutes. Cool down walking 5 minutes.
Missed a workout? No worries, if you missed a day or two, simply carry on with the scheduled program. If you missed more than a few days, ease back into it with two or three shorter, easy paced runs and then merge back to where you left off.
Thursday - Rest
Share your goals with your family and friends. You just may motivate your buddies to get out there and do it with you!
Friday - Walk
30 mins @ 60-70% heart rate max
Walk 30 minutes at a moderate to brisk pace.
Never underestimate the power of a 20-30 minute walk. It gets your circulation moving, decreases stress and refreshes your mind.
Saturday - Run
37 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 8 minute followed by 1 minute of walking for a total of 27 minutes. Cool down walking 5 minutes.
Keeping a log of your training is a great way to begin to see how your body acclimates to the training. You can use it to evaluate what does and does not work for you.
Sunday - Rest
You'll grow faster as your body adapts and gets stronger. For now, keep the pace easy and conversational.
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.