NEW RUNNER Start to Finish 5k training program Tips to remember: Warm-up: Begin each run with walking for 5 minutes. A warm-up prepares your body for running by slowly increasing your heart rate and warming your muscles. Cool-down: End each run with walking for 5 minutes. A cool-down helps your body return to normal after running. This is important because if you stop exercising suddenly without a cool-down, you could feel dizzy or faint. Cross Train (XT): Cross training activities give your joints and running muscles a break while still working on your cardiovascular fitness. Cross training activities include biking, swimming, elliptical trainers or brisk walking. Intensity: A simple method to check how hard you are working is the “talk test.” When running, you should be able to hold a conversation but not be able to sing a song. Recovery: Your body needs fluids and proper food to supply your muscles with the necessary nutrients for optimal fitness. Treat your body well so it will be ready for your next run. Rest days: On your off days, you can choose to simply take a day off and let your body recover, or you can do some light to moderate activity just to stay active. Training Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday   Week 1 Walk / XT for 15- 20 min or rest Run 1 min, walk 3 min for 20 m Walk / XT for 15-20 min or rest Rest Walk / XT for 20-30 min or rest Week 2 Walk / XT for 20 min or rest Run 2 min, walk 2 min for 20 m Week 3 Run 2 min, walk 1 min for 21 m Walk / XT for 15-2 min or rest Run 1 miles Week 4 Run 10-15 min Run 10 – 15 min Run 1.5 miles Week 5 Run 15 – 20 min Run 2 miles Week 6 Walk / XT for 25 min or rest Run 20 – 25 min Run 2.5 miles Week 7 Walk / XT for 30 min or rest Run 25 – 30 min Run 3 miles Week 8 Run 30 min 5K Race Great Job!