6 Weeks to a 5K

6 Weeks to a 5K

 

 

The beauty of the 5K run is that it’s the perfect introductory distance for novice racers, as well as a challenging test of strength and speed for the most competitive runners. The 5K race can also be a useful part of a larger training program, building speed for runners who primarily run longer distances. No matter what your ability, a hard 5K run tests your capacity to maintain a fast pace over distance.

This training plan is for beginners, even if you havent run before, this will get you to 5K in 6 weeks.

Week 1

Monday: Walk briskly for 1 mile. Run 2 minutes every half mile until you reach 3.5 total miles. Walk 0.5 mile.

Tuesday: Walk Harris Josh cheap jersey 3-5 miles.

Wednesday: Off

Thursday: Walk 1 mile. Run 3 minutes every half mile until you reach 3.5 miles. Walk 0.5 mile.

Friday: Off

Saturday: Walk 3-5 miles, including 10 run/walk intervals (run 30 seconds, walk 1 minutes) in the last mile.

Sunday: Off

Week Total: 16-20 miles

Week 2

Monday: Walk 1.5 miles. Run 5 minutes, walk 5 minutes; do 3 times. Walk 1-2 miles.

Tuesday: Walk 3-5 miles.

Wednesday: Off

Thursday: Repeat Week 1 Thursday.

Friday: Off

Saturday: Repeat Week http://www.wholesalejerseys1.com 2 Monday.

Sunday: Off

Week Total: 18-20 miles

Week 3

Monday: Walk 1.5 miles. Run 10 minutes, walk 5-7 minutes, run 10 minutes, walk 5-7 minutes.

Tuesday: Walk 3-5 miles.

Wednesday: Off

Thursday: Repeat Week 3 Tuesday.

Friday: Off

Saturday: Walk 1.5 miles. Run 10 minutes, walk 5 minutes, run 5 minutes, walk 5 minutes, run 10 minutes, walk 5-10 minutes.

Sunday: Off

Week Total: 16-20 miles

Week 4

Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do a total of 10 times. Walk 5 minutes.

Tuesday: Walk 1 mile. Run 15 minutes, walk 5 minutes, run 15 minutes, walk 5 minutes.

Wednesday: Off

Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.

Friday: Off

Saturday: Walk 1 mile. Run 10 http://www.cheapjerseysgo.com minutes, walk 5 minutes; do that 15-minute sequence 3 times.

Sunday: Off

Week Total: 17.5 miles

Week 5

Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do that 5-minute sequence a total of 10 times. Walk 5 minutes.

Tuesday: Walk 1 mile. Run 20 minutes, walk 5 minutes, run 20 minutes, walk 5 minutes.

Wednesday: Off

Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.

Friday: Off

Saturday: Walk 1 mile. Run 15 minutes, walk 5 minutes; do that 20-minute sequence 3 times.

Sunday: Off

Week Total: 20 miles

Week 6

Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do that 5-minute sequence a total of 10 times. Walk 5 minutes.

Tuesday: Walk 1 mile. Run 25 minutes, walk 5 minutes, run 25 minutes, walk 5 minutes.

Wednesday: Off

Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.

Friday: Off

Saturday: Walk 1 mile. Run 20 minutes, walk 5 minutes; do that 25-minute sequence 3 times.

Sunday: Off

Week Total: 22.5 miles

You’ll run for a total Lukas Sedlak jersey of 60 minutes (with two 5-minute breaks) during the Week 6 Saturday workout, and you should be able to run for 30 uninterrupted minutes without difficulty by the time you’ve completed this program.

Follow my blog with Bloglovin

 



Leave a Reply

Your email address will not be published. Required fields are marked *