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Sunday, June 17, 2012

Beginner 6 week Summer 5k Training Program

A 5k is only 3.1 miles of either great fun or gurgling burn. This distance is great to begin your running journey, while giving you a specific goal. It is also a great distance for all ages and levels of runners. This starter program will help you conquer this distance without monopolizing your life. Let's begin:

Week 1: Mon                    Tues           Wed                 Thurs           Fri               Sat               Sun
            15min run/walk       Off         20 min run/walk      Off         30min run/walk     Off          40min walk
Week 2: Mon                   Tues         Wed                   Thurs        Fri                    Sat           Sun
            20 min run/walk      Off         25 min run/walk      Off         30min run/walk     Off          x-train(bike,yoga)
Week 3: Mon                    Tues        Wed                   Thurs       Fri                     Sat            Sun
            20 min run/walk      Off         25 min run/walk      Off         35min run/walk     Off          30min run/walk
Week 4: Mon                   Tues         Wed                   Thurs       Fri                     Sat           Sun
           30min run/walk        Off        20min run/jog         Off         40min run/walk     Off           x- train
Week 5: Mon                   Tues         Wed                   Thurs        Fri                    Sat           Sun
           25min run/jog    Cross train  40min run/walk       Off         30min run/jog       Off     50min Moderate Walk
Week 6: Mon                   Tues         Wed                    Thurs        Fri                     Sat           Sun
            40min run/jog       Off          20min run/walk       Off          Off            15min walk          RACE DAY

   

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