Who’s got the “GUTS” to do a 5K?

 

So, you’re really not a runner?  Me neither.  I have tried and tried to make myself a runner, but I’m just not sure if I will ever get past a 5K distance.  To be honest, it took me a long time before I could even get to the point where I could run 1 mile without feeling like I was absolutely going to keel over, much less 3.1 miles.  I guess that was probably because I didn’t really have a training plan when I started.  My plan at the time was just to go to the gym several times a week and see how far I could get on the treadmill each time.  An actual plan may have moved me along a little faster.

Luckily, I have a nifty little 5K training plan right here for anybody else who’s interested.  Who’s with me?  Anybody out there have “run a 5K” as a goal on their bucket list?  Let’s go ahead and cross that one off the list.  There are a lot of great races in the fall and I am looking for one to do.  If anybody wants to join me, I would love the company.

There are a ton of training plans out there for beginners, but some of them just aren’t realistic AT ALL.  I mean, who needs a 5K training program for a BEGINNER that starts you out on the first week running 1.5 miles?  You’re already halfway there at that point!  This one is MUCH more realistic and seems a lot easier to accomplish.

This training plan was taking from http://www.coolrunning.com.  Sorry about the formatting.  Go to their website if you want to read more about this plan or check our their other training plans if this one isn’t challenging enough for you.

Week

Workout 1

Workout 2

Workout 3

1

Brisk five-minute warmup walk. Then alternate 60 seconds of   jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 60 seconds of   jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 60 seconds of   jogging and 90 seconds of walking for a total of 20 minutes.

2

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 90 seconds of   jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 90 seconds of   jogging and two minutes of walking for a total of 20 minutes.

3

Brisk five-minute warmup walk, then do two repetitions of the   following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three        minutes)

Brisk five-minute warmup walk, then do two repetitions of the   following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90        seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)

Brisk five-minute warmup walk, then do two repetitions of the   following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90        seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three        minutes)

4

Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2        minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2        minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2        minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

5

Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)

Brisk five-minute warmup walk, then jog two miles (or 20   minutes) with no walking.

6

Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)

Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22   minutes) with no walking.

7

Brisk five-minute warmup walk, then jog 2.5 miles (or 25   minutes).

Brisk five-minute warmup walk, then jog 2.5 miles (or 25   minutes).

Brisk five-minute warmup walk, then jog 2.5 miles (or 25   minutes).

8

Brisk five-minute warmup walk, then jog 2.75 miles (or 28   minutes).

Brisk five-minute warmup walk, then jog 2.75 miles (or 28   minutes).

Brisk five-minute warmup walk, then jog 2.75 miles (or 28   minutes).

9

Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

The final workout! Congratulations! Brisk five-minute warmup   walk, then jog 3 miles (or 30 minutes).

Happy running!!

Jennifer

 

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