Beginner Run 5k Training Plan Week 3

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.

Practice patience. Getting active is a journey that happens over time. It takes 21 days to create a new habit. Exercising regularly will become a habit and a normal part of your every day routine. The first 3 weeks is the most challenging. Make it a priority in your life and you'll find 3-4 weeks later you will wonder how you managed without being active.

• 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.

The key to every successful training program is to progress gradually, almost tricking the body and mind into walking regularly. By now, you should show signs of progress (breathing easier, walking longer).

• Find 40 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.

It is important to listen to your body while training. It has a great way of telling your whether you're doing too much too soon. If you have aches and pains that are causing you to alter your running (limp), give yourself a few days off to rest and heal.

Be mindful and avoid pushing the pace or the distance (or add more to this program) of your training program until your body is ready!

• Find 30 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.

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!

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

It may be tempting to workout more than the training plan, however doing so can dramatically increase your risk for developing aches and pains. Stick with the plan and allow your body time to adapt every week.

Warm up walking 5 minutes - then run for 30 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.

Breathe more efficiently by taking air in through your mouth and nose while exercising. You'll get more air deep into your diaphragm and efficiently to the moving muscles.

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

Congratulations! You've made it through three weeks, and a pivotal point in your training. You should start to feel more comfortable on your workouts look forward to moving.

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.