Run Your First 5k Training Plan Week 5
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 5 Jun 24 |
Jun 24 Run 36 mins |
Jun 25 Rest |
Jun 26 Run 36 mins |
Jun 27 Rest |
Jun 28 Walk 30 mins |
Jun 29 Run 36 mins |
Jun 30 Rest |
Daily Breakdown
Monday - Run36 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 5 minutes followed by 90 seconds of walking for a total of 26 minutes. 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!
Tuesday - Rest
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.
Wednesday - Run
36 mins @ 70-75% heart rate max
Warm up walking 5 minutes - then run for 5 minutes followed by 90 seconds of walking for a total of 26 minutes. 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.
Thursday - Rest
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.
Friday - Walk
30 mins @ 60-70% heart rate max
Walk 30 minutes at a moderate to brisk pace.
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.
Saturday - Run
36 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 5 minutes followed by 90 seconds of walking for a total of 26 minutes. Cool down walking 5 minutes.
I bet you're shocked at how much you're loving running, huh? We're not! Keep it up. You're doing great!
Sunday - Rest
Low motivation days happen. Try this trick to get yourself moving. Put on your workout clothes and tell yourself you'll run or 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.