Get Fit Fast, Commit to a 5K Run or Walk

8 Week 5K Training Plan

 

 

 

Run/Walk 5K Events,

Northshore Chicago

With this 8 Week 5K Training Plan

you want to already be able to walk for 30 mins. With two or more weeks of consistent walking, prior to starting, is recommended. The Training plan builds your endurance in a run/walk fashion to ensure you’ll be able to cover the 3.1-mile distance on race day.   NOTE: Switch the days to work with your schedule, this is a generic guideline meant to show you how.

WeekMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
11-mile w
1-mile- R*
Off or XT1-mile-W
1-mile-R*
Off or XT1-mile-W
1-mile-R*
1/2- mile W
11/2-mile R
Off
21-mile- w
1-mile- R*
Off or XT1/2-mile W
1 1/2-mile R
Off or XT1-MILE- w
1-mile- R*
1-mile W
1 1/2-mile R
Off
31/2-mile W
1 1/2-mile R
Off or XT1-mile W
1 1/2-mile R
Off or XT1/2-mile W
1 1/2-mile R
1/2-mile W
2-mile R
Off
41-mile W
1 1/2-mile R
Off or XT1/2- mile
2-mile R
Off or XT1-mile W
1 1/2-mile R
1-mile W
2-mile R
Off
51/2-mile W
2-mile R
Off or XT1-mile W
2-mile R
Off or XT1/2-mile W
2-mile R
1/2-mile W
2 1/2-mile R
Off
61-mile W
2-mile R
Off or XT1/2-mile W
2 1/2-mile R
Off or XT1-mile W
2-miile R
3-mile ROff
71/2-mile W
2 1/2-mile R
Off or XT3-mile ROff or XT1/2-mile W
2 1/2-mile R
3-mile ROff
83-mile ROff or XT2-mile ROff1-mile R or off5K!

R (run)

R (run): Run segments should feel relaxed. Try to maintain a fairly comfortable and sustainable pace. Breathing, while faster than when walking, shouldn’t be too labored. The right pace allows you to  hold a conversation with your running buddy. Runs listed do not have to be completed as a nonstop run. You can slowly build your running endurance by using a run/walk strategy. For example, instead of running a full mile nonstop on day one, alternate 1 minute of running with 2-4 minutes of walking for that distance.

W (walk)

Any walk segments should be done at a brisk pace. Try to avoid slowing too much as calorie burn per hour diminishes with a more leisurely stroll. Maintain a little spring in your step! The goal is to keep your heart rate up while giving your running muscles a break.

XT (cross-train)

Two days a week, you have the option of adding a cross-training activity in the mix. Find a low-or non-impact activity to engage in for 30-60 minutes at an easy to moderate effort.Examples include walking, cycling, swimming or hopping on the elliptical. This is also a good day to think about strength and flexibility. Consider incorporating yoga, Pilates or a barre class.

Off

One day a week should be taken off to rest. As your body recovers from the week’s activities, it rebuilds stronger, to be ready for the next challenges. One day a week is a must, but you should add in additional rest days as needed. Listen to your body so you know when you should push and when you should recover.

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