Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don't 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. It's tailored for beginners or anyone who wants to complete a 5K race. You don't have to use this training schedule only for a 5K run. You can also adapt it for a 5K walk.
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Under this 5K run training schedule, you'll spend a portion of your time walking. For instance, during week one on run/walk days, you'll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes. As the weeks progress, you'll gradually increase the amount of time running and reduce the amount of time walking. If you're 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.
Printable 5k Training Schedule
Other 5K Training Schedules If you've never run before, take a step back and try a. If you can only run for five minutes at a time, opt for a. Finally, if those 5K programs don't seem challenging enough for your running level, try an. You may also want to refresh your memory with a few running pointers.
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Lo 1 1b flaming cliffs set up email account. A can help with runner tips and answers to frequently-asked questions. Training Schedule Overview Each day on the schedule calls for something for you to do, whether it's running, cross-training, or resting. You can switch days to accommodate your schedule, so if you're busy on another day and prefer to work out on a Monday or Friday, it's fine to swap a rest day for a run day. Each week, you'll increase your runs by a quarter mile, which is a lap on most outdoor tracks.
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