Walk-Run 5k Training Plan Week 8
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 8 Jul 8 |
Jul 8 Walk-Run 32 mins |
Jul 9 Walk 25 mins |
Jul 10 Walk-Run 35 mins |
Jul 11 Rest |
Jul 12 Walk 40 mins |
Jul 13 Walk-Run 45 mins |
Jul 14 Rest |
Daily Breakdown
Monday - Walk-Run32 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 1 minute followed by 3 minutes of walking for a total of 32 minutes. Cool down walking 5 minutes. The goal for every run is to finish feeling strong enough to want to do it again – not so tired that you throw your shoes in the closet never to been worn again.
Tuesday - Walk
25 mins
Walk 25 minutes at a moderate to brisk pace.
Reward yourself by scheduling a massage. It is the perfect compliment to your training program.
Wednesday - Walk-Run
35 mins @ 70-75% heart rate max
Warm up walking 5 minutes - then run for 2 minute followed by 3 minutes of walking for a total of 35 minutes. Cool down walking 5 minutes.
If you come across a hill en route, have no fear. Keep your torso tall an shorten your stride going up and lengthen your stride and lean slightly from your ankles going down. Keep your pace slower going up so you can enjoy the downhill!
Thursday - Rest
Skipping breakfast is a sure-fire way to skipping your workouts too. Start the day with a meal rich in complex carbohydrates and lean protein and you'll have the energy to get through your day!
Friday - Walk
40 mins @ 60-70% heart rate max
Walk 40 minutes at a moderate to brisk pace.
If you get a side stitch while working out, slow your pace and focus on exhaling as the foot on the opposite side of the stitch strikes the ground.
Saturday - Walk-Run
45 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 2 minute followed by 3 minutes of walking for a total of 40 minutes. Cool down walking 5 minutes.
Learn to pace yourself while running. If you are struggling to get through your workout it most likely means you are going too fast. Slow down and find the pace you can have a conversation at and stick to it. You will finish your workout with a smile on your face and want to do it again the next time!
Sunday - Rest
Avoid blisters and chafing by wearing wicking materials like Coolmax or Dri-fit socks, shorts and top.
Bodyglide is a lubricant that will help prevent painful chafing under your arms, legs and around the sports bra.
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.