Beginner Run 5k Training Plan Week 2

Week at-a-Glance

Daily Breakdown

Warm up walking 5 minutes - then run for 25 minutes at an easy effort level 6-7. 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 walking workouts and they will last longer and support you mile for mile.

• Find 25 minute Routes
• Add this workout to your diary

Cycling, swimming, yoga, strength training, elliptical trainer, Stairmaster, and spinning are great cross training modes for 5K training.

Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.

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!

• Find 40 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes - then run for 25 minutes at an easy effort level 6-7. 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 workout!

• Find 25 minute Routes
• Add this workout to your diary

Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for 5K training.

Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.

• Find 40 minute Routes
• Add this workout to your diary

Use the i-Scale to gauge your effort level while you run. The i-Rate Scale is an easy way to rate your effort level by your perception or perceived exertion.

Rate your level of intensity by how you feel, 1-10. From 1-10, rate where you are while moving. 1 is at rest, 5 is very, very easy walking, 6-7 is a pace you can walk or run comfortably while talking, at level 8 you can hear your breathing, and 9-10 is all out, and a pace that you can only hold for a few minutes.

Use this system to stay in the smart training range listed on the training program (i.e. 6-7)

Warm up walking 5 minutes - then run for 25 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.

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.

• Find 25 minute Routes
• Add this workout to your diary

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!

Great job on making it through week two!

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.