Run Your First 5k Training Plan Week 10
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 10 Aug 26 |
Aug 26 Run 40 mins |
Aug 27 Rest |
Aug 28 Run 40 mins |
Aug 29 Rest |
Aug 30 Walk 30 mins |
Aug 31 Rest |
Sep 1 5K Race! |
Daily Breakdown
Monday - Run40 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 30 minutes. Cool down walking 5 minutes.
Congratulations! You've successfully made it through the "Run Your First 5k" program and are ready to run 30 minutes!
Tuesday - Rest
Now that you have a solid base of fitness you may be looking at other ways to progress?
Begin to incorporate other activities like cycling, yoga or strength on your rest days and you'll be well on your way to taking to another level.
Wednesday - Run
40 mins @ 70-75% heart rate max
Warm up walking 5 minutes - then run for 30 minutes. Cool down walking 5 minutes.
Now that you've made it through the program what's next? Set another goal to keep the motivation flowing and the miles building!
Thursday - Rest
Make sure to include at least one day of rest during the week. After all, resting is when the body grows stronger...
Friday - Walk
30 mins @ 60-70% heart rate max
Walk 30 minutes at a moderate to brisk pace. Take your run off-road and try a trail run. You'll be amazed at how much fun you can have on the run!
Saturday - Rest
Take the day to relax and review the race information (directions, start times, course).
Sunday - 5K Race!
Arrive at least one hour before the race start. Pace yourself through the first half by tuning into your body and breath. Enjoy the experience! You only run your first 5K once!
Hydrate with about a cup of water every 15-20 minutes on the run.
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.