5K run: 7-week training schedule for beginners By Mayo Clinic Staff Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Dont be daunted by the distance. A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months. Consider using this seven-week 5K run training schedule as your guide. This 5K run training schedule was created by Olympian Jeff Galloway. Its tailored for beginners or anyone who wants to complete a 5K race. You dont have to use this training schedule only for a 5K run. You can also adapt it for a 5K walk. How to use the 5K training schedule This 5K training schedule incorporates a mix of running, walking and resting. This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity. Remember, you can run or walk slowly to help your body adjust to this 5K training schedule. Under this 5K run schedule, youll spend a portion of your training walking. For instance, during week one on run/walk days, youll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes. As the weeks progress, youll gradually increase the amount of time running and reduce the amount of time walking. If youre adapting the training for a 5K walk, then you always walk, even on run/walk days. One day a week, which is Friday on this 5K schedule, is a day of rest from exercise, giving your muscles time to recover. On Sunday, you can either take a second day of rest, or you can enjoy a walk at your choice of distance. On this 5K run training schedule, race day falls on Saturday of your seventh week. 5K run: 7-week training schedule for beginners Printable 5K training schedule under my files (PDF file requiring Adobe Reader) Week 1 On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds. Monday Run/walk 30 minutes Tuesday Walk 30 minutes Wednesday Run/walk 30 minutes Thursday Walk 30 minutes Friday Rest Saturday Run/walk 3 miles (4.8 km) Sunday Rest or walk Week 2 On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds. Monday Run/walk 30 minutes Tuesday Walk 30 minutes Wednesday Run/walk 30 minutes Thursday Walk 30 minutes Friday Rest Saturday Run/walk 3.5 miles (5.6 km) Sunday Rest or walk Week 3 On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds. Monday Run/walk 30 minutes Tuesday Walk 30 minutes Wednesday Run/walk 30 minutes Thursday Walk 30 minutes Friday Rest Saturday Run/walk 2 miles (3.2 km) with Magic Mile* Sunday Rest or walk Week 4 On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds. Monday Run/walk 30 minutes Tuesday Walk 30 minutes Wednesday Run/walk 30 minutes Thursday Walk 30 minutes Friday Rest Saturday Run/walk 4 miles (6.4 km) Sunday Rest or walk Week 5 On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds. Monday Run/walk 30 minutes Tuesday Walk 30 minutes Wednesday Run/walk 30 minutes Thursday Walk 30 minutes Friday Rest Saturday Run/walk 2 miles (3.2 km) with Magic Mile* Sunday Rest or walk Week 6 On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds. Monday Run/walk 30 minutes Tuesday Walk 30 minutes Wednesday Run/walk 30 minutes Thursday Walk 30 minutes Friday Rest Saturday Run/walk 4.5 miles (7.2 km) Sunday Rest or walk Week 7 On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds. GALLOWAY J. GALLOWAYS 5K/10K RUNNING. 2ND. ED. AACHEN, GERMANY: MEYER & MEYER SPORT; 2008:38. USED WITH PERMISSION. *The Magic Mile is a training tool designed to help you find a realistic race pace. On the first Magic Mile, warm up as usual and then run or walk 1 mile (1,600 meters) slightly faster than your normal pace. Time your 1-mile run/walk with a stopwatch. Run or walk easily the rest of the distance assigned for the day. On each successive Magic Mile, warm up as usual, and then try to beat your previous 1-mile run/walk time. Your 5K race pace should be about one to two minutes slower than your fastest Magic Mile time. Monday Run/walk 30 minutes Tuesday Walk 30 minutes Wednesday Run/walk 30 minutes Thursday Walk 30 minutes Friday Rest Saturday 5K race day Sunday Rest or walk
Posted on: Mon, 03 Nov 2014 09:53:15 +0000
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