Run-Walk 5k Training Plan Week 6
Daily BreakdownMonday - Run+Walk
35 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 35 minutes. Cool down walking 5 minutes.
Take a head-to-toe inventory of your form every one in awhile. 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.
Tuesday - Walk
Walk 25 minutes at a moderate to brisk pace.
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 Walk facing traffic.
Wednesday - Run+Walk
30 mins @ 70-75% heart rate max
Warm up walking 5 minutes - then run for 4 minutes followed by 1 minutes of walking for a total of 30 minutes. Cool down walking 5 minutes.
If you find yourself looking to move a little more or add some spice to your training program, go for it. Incorporating cross-training activities like swimming, cycling, yoga, or strength training are great ways to use other muscles and continue to progress your active lifestyle.
Thursday - Rest
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.
Friday - Walk
35 mins @ 60-70% heart rate max
Walk 35 minutes at a moderate to brisk pace.
If you're looking to shed a few pounds, run-walking 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.
Saturday - Run+Walk
42 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 4 minutes followed by 2 minutes of walking for a total of 42 minutes. 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.
Sunday - Rest
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.
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