Running in and of itself can be a lot of fun, but even more enjoyable can be competing in your first road race - in this case a 5k.
Not only will you feel a sense of accomplishment for completing the run, but being around all those other like minded runners will be inspiring as well.
Let's get to it, and get you off the couch, out the door, and on your way to running your first 5k.
Remember your goal here is to have fun, and complete the race.
This training is for those of you who have been pretty sedentary, and are just getting back in the swing of things.
Week 1: Walk/Jog Okay, in week one we're going to concentrate on getting you moving.
Your goal is to run, walk, jog for 10 minutes at least 4 days this week.
Jog for as long as you can.
If you need to walk that's okay, but try to build up to a slow jog for the entire 10 minutes by day 4.
Don't push it, slow is okay! Week 2: More Jog Than Walk Now you should have jogged at least one day last week for the entire 10 minutes.
If not that's okay, but this week we're adding a little more time to the jog.
Again the goal is to go four days this week, but 15 minutes of total time.
Jog as long as you can, and walk if you need to, just be sure to make it a goal to jog for 10 uninterrupted minutes before weeks end.
Week 3: A Little bit Goes a Long Ways Working up to week three you should be more comfortable jogging for at least 10 minutes at a time, and sometimes more.
The little bit you've been doing has gone a long ways.
This week we're going to add 5 more minutes to your total jogging/walking time, bringing you up to a total of 25 minutes for four days.
Now your goal is to continue jogging uninterrupted for 15-20 minutes at a time before weeks end.
Always go as long as you can without walking, if you can jog the entire 25 minutes very slowly that's great! Week 4: Almost There Believe it or not you're almost there.
You should be able to jog uninterrupted for over 20 minutes at a time now, and this week we're going to add 5 more minutes to your daily jog.
Per usual you will be jogging four days this week, but your ultimate goal this time is to be able to jog the entire 30 minutes by weeks end.
It won't be as hard as you think since each week prior has prepared you for this.
Week 5: Race Week You'll be running your first 5k at the end of this week.
Take two easy jogs of 20 minutes each early in the week.
Jog the entire 20 minutes, but don't push it.
Race Day! On race day you'll be ready for your first 5k.
Your goal is to jog for at least 30 minutes without walking.
If you do this you'll be darn close to finishing at the end of 30 minutes if not done completely.
What you'll find is that if you can jog 30 minutes straight, you'll be right in the pack of runners doing the same thing as you, not everybody is a speed demon! Follow this plan, have fun with it, and in 5 weeks you'll be finishing your first 5k.
Not only will you feel a sense of accomplishment for completing the run, but being around all those other like minded runners will be inspiring as well.
Let's get to it, and get you off the couch, out the door, and on your way to running your first 5k.
Remember your goal here is to have fun, and complete the race.
This training is for those of you who have been pretty sedentary, and are just getting back in the swing of things.
Week 1: Walk/Jog Okay, in week one we're going to concentrate on getting you moving.
Your goal is to run, walk, jog for 10 minutes at least 4 days this week.
Jog for as long as you can.
If you need to walk that's okay, but try to build up to a slow jog for the entire 10 minutes by day 4.
Don't push it, slow is okay! Week 2: More Jog Than Walk Now you should have jogged at least one day last week for the entire 10 minutes.
If not that's okay, but this week we're adding a little more time to the jog.
Again the goal is to go four days this week, but 15 minutes of total time.
Jog as long as you can, and walk if you need to, just be sure to make it a goal to jog for 10 uninterrupted minutes before weeks end.
Week 3: A Little bit Goes a Long Ways Working up to week three you should be more comfortable jogging for at least 10 minutes at a time, and sometimes more.
The little bit you've been doing has gone a long ways.
This week we're going to add 5 more minutes to your total jogging/walking time, bringing you up to a total of 25 minutes for four days.
Now your goal is to continue jogging uninterrupted for 15-20 minutes at a time before weeks end.
Always go as long as you can without walking, if you can jog the entire 25 minutes very slowly that's great! Week 4: Almost There Believe it or not you're almost there.
You should be able to jog uninterrupted for over 20 minutes at a time now, and this week we're going to add 5 more minutes to your daily jog.
Per usual you will be jogging four days this week, but your ultimate goal this time is to be able to jog the entire 30 minutes by weeks end.
It won't be as hard as you think since each week prior has prepared you for this.
Week 5: Race Week You'll be running your first 5k at the end of this week.
Take two easy jogs of 20 minutes each early in the week.
Jog the entire 20 minutes, but don't push it.
Race Day! On race day you'll be ready for your first 5k.
Your goal is to jog for at least 30 minutes without walking.
If you do this you'll be darn close to finishing at the end of 30 minutes if not done completely.
What you'll find is that if you can jog 30 minutes straight, you'll be right in the pack of runners doing the same thing as you, not everybody is a speed demon! Follow this plan, have fun with it, and in 5 weeks you'll be finishing your first 5k.
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