5K Event Trainingplan

5K Event TrainingPlan

Training fora 5K eventcanadda newlevelofchallengeandinteresttoyourexerciseprogram. Thistrainingplanwillprepare you toWalk orRuna5K distance (3.1 miles).Don'tbedauntedbythe distance.A5Kisagreatdistanceforan athlete to begin their training.Youcanpreparefora5K eventin justtwomonths.

Change Your Life with Florida Hospital has equipped you with aneight-weektrainingplanto useas yourguide.This5KeventtrainingplanwascreatedbyOlympianJeffGalloway.Thetrainingplan willshowyouhowtowalk orrunthe5kdistance, making it suitable for any level athlete to follow.Justbesuretoreadthedirections,andadaptaccordingly.

(In addition,therearemanysmartphonetrainingAPPSavailable. Jeff Gallowayand “lolo”offerthe "EASY 5K withJeffGalloway"trainingprogramfora nominalone-timecost. The smartphone Appcoaches,tracksspeed/distanceandoffersmusicoptions.)

Howtousethe5Ktrainingplan

This5K trainingplanincorporatesamixofwalking or running, cross-training (XT), andresting. Cross-training is when a runner trains by doing another kind of fitness workout such as cycling, swimming, a fitness class or strength training, to supplement their running. This combinationhelpsreducethe riskofinjury,stressandfatiguewhileboostingyour enjoymentofphysicalactivity.Remember,youcanwalkorrunslowlyto help yourbody adjusttotraining.There is a day every week dedicated to rest, as this will give your muscles time to recover after exercise.

5K Event:8-weektrainingscheduleforbeginners

(XT = Cross-Training

Week1

Monday / Walk or XT 30 min.
Tuesday / Run or Walk for 15 min.
Wednesday / Walk or XT 30 min.
Thursday / Run or Walk for 15 min.
Friday / Walk or XT 30 min.
Saturday / Rest Day
Sunday / Run or Walk 1 mile

Week 2

Monday / Walk or XT 30 min.
Tuesday / Run or Walk for 15-20 min.
Wednesday / Walk or XT 30 min.
Thursday / Run or Walk for 15-20 min.
Friday / Walk or XT 30 min.
Saturday / Rest Day
Sunday / Run or Walk 1.5 mile

Week 3

Week 4

Monday / Walk or XT 30 min.
Tuesday / Run or Walk for 20-25 min.
Wednesday / Walk or XT 30 min.
Thursday / Run or Walk for 20-25 min.
Friday / Walk or XT 30 min.
Saturday / Rest Day
Sunday / Run or Walk 2 mile

Week 5

Week 6

Monday / Walk or XT 30 min.
Tuesday / Run or Walk for 25-30 min.
Wednesday / Walk or XT 30 min.
Thursday / Run or Walk for 25-30 min.
Friday / Walk or XT 30 min.
Saturday / Rest Day
Sunday / Run or Walk 2.5 mile

Week 7

Week 8

Monday / Walk or XT 30 min.
Tuesday / Run or Walk for 30 min.
Wednesday / Walk or XT 30 min.
Thursday / Run or Walk for 30 min.
Friday / Walk or XT 30 min.
Saturday / Rest Day, prepare for Race tomorrow
Sunday / Congratulations! Race day has arrived.

Source: Used with Premission