Run-Walk 5k Training Plan Week 3
Daily BreakdownMonday - Run+Walk
25 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 3 minutes followed by 2 minutes of walking for a total of 25 minutes. 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.
Tuesday - Rest
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).
Wednesday - Run+Walk
30 mins @ 70-75% heart rate max
Warm up walking 5 minutes - then run for 3 minutes followed by 2 minutes of walking for a total of 30 minutes. 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!
Thursday - Rest
Use the i-Scale to gauge your effort level while you -walk and 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)
Friday - Walk
30 mins @ 60-70% heart rate max
Walk 30 minutes at a moderate to brisk pace.
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.
Saturday - Run+Walk
35 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 3 minutes followed by 2 minutes of walking for a total of 35 minutes. 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.
Sunday - Rest
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.
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.