Run Your First 5k Training Plan Week 4
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 4 Jun 17 |
Jun 17 Run 35 mins |
Jun 18 Rest |
Jun 19 Run 35 mins |
Jun 20 Rest |
Jun 21 Walk 30 mins |
Jun 22 Run 35 mins |
Jun 23 Rest |
Daily Breakdown
Monday - Run35 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.
No worries, missed workouts can happen. If you missed a day or two, simply carry on with the scheduled program. If you missed more than a few days, ease back into it with two or three shorter, easy paced workouts and then gently merge back to where you left off.
Tuesday - Rest
Schedule a session with a buddy, take a new route and try something new. The time will fly by!
Wednesday - Run
35 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 25 minutes. Cool down walking 5 minutes.
There will be days where your workouts are easy, the time flies by and your outfit matches. But there will also be days where every minute is a challenge, it feels like your first day, and you wonder if you're ever going to finish the workout!
Roll with the peaks and prepare for the valleys. It's all part of the journey to living an active lifestyle.
Thursday - Rest
Avoid comparing yourself to someone else. You are on your own journey, and only you can define the path you're going to take.
Friday - Walk
30 mins @ 60-70% heart rate max
Walk 30 minutes at a moderate to brisk pace.
The fun factor drops the harder you push yourself. The faster you go, the harder it is, the crabbier you get, and the less you want to workout again.
The key to maintaining momentum and progress is to keep the effort level comfortable and conversational. You'll finish with a smile on your face and look forward to the next workout!
Saturday - Run
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 25 minutes. Cool down walking 5 minutes.
Make sure your running shoes are up to date. Walking or running in worn out shoes can cause aches, pains and injuries. Mark the date of purchase on the side of your shoe with a black marker so you remember when you purchased them and try to avoid using them for anything other than your walking and running workouts. They'll last longer that way.
Sunday - Rest
Schedule your workouts at the most convenient time for YOU. For some it may mean first thing in the morning, for others lunchtime.
The perfect time to exercise is the time your lifestyle allows. Plug it into your daily schedule at the top of the list in terms of priorities.
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.