I’ve been asked to post my 5k training schedule as some of you are interested. I do each workout three times a week.
Week 1
Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Five minute cool down.
Week 2
Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Five minute cool down.
Week 3
Brisk five-minute warm up walk, then two repetitions of the following: Jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes. Five minute cool down.
Week 4
Brisk five-minute warm up walk, then jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2.5 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes. Five minute cool down.
Week 5
Work out one: Brisk five-minute warm up walk, then jog 5 minutes, walk 3 minutes, jog 5 minutes, walk 3 minutes, jog 5 minutes. Five minute cool down.
Work out two: Brisk five-minute warm up walk, then jog 8 minutes, walk 5 minutes, jog 8 minutes. Five minute cool down.
Work out three: Brisk five-minute warm up walk, then jog 20 minutes with no walking. Five minute cool down.
Week 6
Work out one: Brisk five-minute warm up walk, then jog 5 minutes, walk 3 minutes, jog 8 minutes, walk 3 minutes, jog 5 minutes. Five minute cool down.
Work out two: Brisk five-minute warm up walk, then jog 10 minutes, walk 3 minutes, jog 10 minutes. Five minute cool down.
Work out three: Brisk five-minute warm up walk, then jog for 25 minutes with no walking. Five minute cool down.
Week 7
Brisk five-minute warm up walk, then jog for 25 minutes with no walking. Five minute cool down.
Week 8
Brisk five-minute warm up walk, then jog for 28 minutes with no walking. Five minute cool down.
Week 9
Brisk five-minute warm up walk, then jog for 30 minutes with no walking. Five minute cool down.
Some of the later weeks seem a little scary but hopefully by the time I get to them they won't be so scary anymore.
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2 comments:
Pretty impressive, I would pass out!
I am SO proud of you! The last weeks look scary now but it's crazy how you feel once you know you can do that! When is your 5K?
I guarantee that after you are there at the race with all those people you are going to be hooked! I did my 1st 5K in October last year and did my 10K in May this year. I am now looking into a 1/2 marathon in the fall. Yay, I am SO pumped for you! Keep up the good work. And keep the carbs on the days that you run, you'll need them!
Love you,
Kristen
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