Intermediate Run 5k Training Plan Week 6

Week at-a-Glance

Daily Breakdown

Warm up walking 5 minutes - then run for 45 minutes at an easy effort level 7. Cool down walking 5 minutes.

Take a head-to-toe inventory of your form a few times each run. Start with your head and go down to your feet. Your eyes and head should be looking forward rather than down on the ground.

Your shoulders should be relaxed with your arms swinging at a 90 degree angle (forearm parallel to the ground) freely from your should like a pendulum. Focus on pumping your elbows "back" and forward only to the navel at the mid-line of your body.

Your hands should be relaxed pretending to hold on to a potato chip or something fragile. Keep your hips in alignment with your shoulders and land mid-foot with short, quick strides.

Good form happens over time. As your body grows stronger you will be able to make adjustments and be in tune with how to improve efficiency.

• Find 45 minute Routes
• Add this workout to your diary

Cross-train with non-running, low impact activities for 30-45 minutes.

Optimal cross-training activities include cycling, strength training, yoga, stairclimbing, group exercise classes and more.

Play it safe and leave a note where you are training, the time you left and bring your cell phone with you. Wear reflective clothing when walking in the dark and if you're on the roads, run facing traffic.

• Find 45 minute Routes
• Add this workout to your diary

Warm-up walking 5 minutes at a brisk pace. Run 10 minutes at an easy pace.

Then repeat the following 4 times:Run 3 minutes hard at 90% heart rate or 9 on I-Rate Scale followed by running 3 minutes at an easy pace to recover.

It is key to be disciplined and run the easy segments easy. Otherwise the quality of your running and progressing is compromised. After the three-minute repeats, cool down running 10 minutes easy followed by 5 minutes walking easy.

• Find 44 minute Routes
• Add this workout to your diary

Cross-train with non-running, low impact activities for 30-45 minutes.

Optimal cross-training activities include cycling, strength training, yoga, stairclimbing, group exercise classes and more.

Training in the heat is much more challenging due to the body having to work twice as hard to cool itself. It takes our bodies about 2 weeks to acclimate to the heat.

Monitor your effort while transitioning to summer, and slow your pace on warm days. Try to walk at cooler times of the day (morning or after dusk) and wear light colored, loose fitting clothing.

• Find 45 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes - then run for 30 minutes at an easy effort level 6-7. Cool down walking 5 minutes.

If you're looking to shed a few pounds, running is the perfect activity. An easy way to modify your plan is to create a 500 calorie deficit each day by burning off 250 calories with exercise and reducing your diet by 250 calories.

• Find 30 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes - then run for 60 minutes at an easy effort level 6-7 on a scale of 1-10. You should be able to talk while running at this "conversational pace." Cool down walking 5 minutes.

Eat a meal that contains complex carbohydrates and lean protein within 30 minutes of finishing your workout to speed the rate of recovery.

• Find 60 minute Routes
• Add this workout to your diary

Mix up your training routine and create a new route in your neighborhood or take the family to a new trail. Alternating your route keeps things fresh and maintains your momentum.

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.