Run Your First 5k Training Plan Week 9
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 9 Jul 22 |
Jul 22 Run 42 mins |
Jul 23 Rest |
Jul 24 Run 42 mins |
Jul 25 Rest |
Jul 26 Walk 30 mins |
Jul 27 Run 42 mins |
Jul 28 Rest |
Daily Breakdown
Monday - Run42 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 15 minutes followed by 2 minutes of walking for a total of 32 minutes. Cool down walking 5 minutes.
Today's run may look intimidating but you are ready for it. Remember to keep the pace at a conversational level and you'll sail right through!
Tuesday - Rest
Research shows that getting less than 7-8 hours of sleep each night can have an affect on performance and weight. Sleep plays a vital role in your new running career!
Wednesday - Run
42 mins @ 70-75% heart rate max
Warm up walking 5 minutes - then run for 15 minutes followed by 2 minutes of walking for a total of 32 minutes. Cool down walking 5 minutes.
You are what you eat. Keep a log of what you consume daily and it will give you a better perspective of what goes into your system. Eat smaller, more frequent meals well balanced with fruits, veggies, lean protein and even fats too.
Skipping meals is the quickest way to gain weight and decrease the performance of your next run or walk. Think of your car and how it runs. If you run out of fuel, the car simply doesn't move. If you put dirty fuel into the tank, the car doesn't run efficiently. Food is fuel. Fuel well for your next performance.
Thursday - Rest
Create a special running playlist for your next run. You'll look forward to the run and music has been shown to improve performance as well!
Friday - Walk
30 mins @ 60-70% heart rate max
Walk 30 minutes at a moderate to brisk pace.
Monitor your morning heart rate for signs of improvement. As you get fit, your heart rate will drop. Count for one minute. On average, runners resting heart rates can be from 40-60 beats per minute. The lower the resting heart rate the stronger your heart is.
Saturday - Run
42 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 15 minutes followed by 2 minutes of walking for a total of 32 minutes. Cool down walking 5 minutes.
Adding strength training to your running routine can improve your breathing and posture, and reduce muscular fatigue.
Sunday - Rest
To get into a regular habit of running, try to run at the same time every day. Like brushing your teeth, running will become a regular part of your day.
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.