1. 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 min or rest
Run 1 min, walk 3 min for 20 m
Walk / XT for min or rest
Rest
Walk / XT for 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 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!