Walk/Jog a 5K Program 11/12/2018

Getting Started Congratulations on committing to a WALK/JOG Program! The distance of a 5K is 3.1 miles. We hope the next 12 weeks will be fun and challenging, yet rewarding and inspiring. Please plan to acquire the following gear in order to prepare for successful completion of the program: Good running shoes Comfortable clothing Time to walk/jog in your calendar Watch to keep track of time

What to Expect If you are new to an active lifestyle and have been inactive, stick to the WALK/JOG program 3 times per week (preferably every other day) – follow THE PLAN. If you are active 3-4 times per week already, follow the schedule, but mix in OPTIONAL cross-training days 2-3 times per week for 20-30 min. Cross-training examples include but are not limited to cycling, swimming, pilates/yoga, strength training, elliptical training, and stair climbing.

WALK/JOG Program Guidelines Begin each workout with 5 min of brisk walking before starting walk/jog portion. Walk steady with a good arm swing and gait. Jog steady (don’t try to push intensity as you build jog time). Stretch after each workout. Hydrate before/during/after each workout. Refuel within 30 min after each workout.

The Plan Week Day 1 Day 2 Day 3 1 Alternate 4 min walk/1 min jog X 6 2 Alternate 3 min walk/1 min jog X 8 3 Alternate 2 min walk/1 min jog X 10 4 Alternate 2 min walk/2 min jog X 8 5 Alternate 2 min walk/4 min jog X 6 Alternate 2 min walk/4 min jog X 7 6 Alternate 1 min walk/4 min jog X 8

The Plan Week Day 1 Day 2 Day 3 7 8 9 10 11 12 Alternate 1 min walk/5 min jog X 7 8 Alternate 1 min walk/6 min jog X 7 9 Alternate 1 min walk/7 min jog X 6 10 Alternate 1 min walk/8 min jog X 5 11 Alternate 1 min walk/9 min jog X 4 12 Alternate 1 min walk/10 min jog X 4