Beginner Run 5k Training Plan Week 5

Week at-a-Glance

Daily Breakdown

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

Track your progress along the way. There is nothing more motivating than to look back and realize just how far you've come!

• 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.

Although training on a treadmill is a little easier than outdoors, it still provides an excellent form of training. Plus it allows you to easily control your pace and distance while you move.

• 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.

Train with a group or a buddy and make a commitment to meet regularly during the week. It's the perfect way to catch up with your friends and a very effective source of accountability! You'll motivate one another and the minutes will fly by as you solve the world's problems along the way.

• Find 35 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.

If your body if giving you a yellow flag with a few aches, take an extra day off and adjust the program and incorporate a few days of rest. In most cases aches and pains will subside easily with a little rest.

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

Side stitches can happen for many reasons including eating too close to your workout, cramping in your diaphragm due to fast paced breathing and eating fatty foods prior to exercise. Make sure you eat lightly prior to workout and if you a side stitch happens, focus on exhaling as the opposite foot of the side stitch hits the ground.

Warm up walking 5 minutes - then run for 35 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.

I bet you're shocked at how much you're loving the training plan, huh? We're not! Keep it up. You're doing great!

• Find 35 minute Routes
• Add this workout to your diary

Tip: Low motivation days happen. Try this trick to get yourself moving. Put on your workout clothes and tell yourself you'll walk a shorter, easier workout than scheduled.

If that doesn't work, think about how you feel after you complete each training session, and compare it to how you feel if you skip a session. In most cases, once you get into the first 10 minutes you will complete the workout and feel great.

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.