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Route and Training

 

Route

 

http://www.mapmyrun.com/routes/view/1450825411

 

Training

 

5K Training: Train to Run Your First 5K

By Christine Luff

About.com Guide


NOTES ABOUT THE 5K TRAINING SCHEDULE:

 

Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't skip your rest days. You'll also get mentally burned out if you run every day with no breaks.

 

Tuesdays, Thursdays, and Saturdays:  After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run.

Each week, you'll increase your runs by a quarter mile, which is a lap on most outdoor tracks. If you usually run on roads and you're not sure how far you run, you can figure out the mileage by using MapMyRun.com. Or, you could drive your route in your car and measure the mileage using your car odometer.

Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, or other cardio activity) at easy to moderate effort for 30 to 40 minutes. Strength-training is also very beneficial for runners. If you're feeling very sluggish or sore, take a rest day.

Sundays:This is an active recovery day. Your run should be at an easy, comfortable pace. Or, you can do a run/walk combination or cross-train (CT).

Note:
You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

5K Training Schedule for Beginners

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Rest

1 mi run

CT or Rest

1 mi run

Rest

1.5 mi run

20-30 min run or CT

2

Rest

1.5 mi run

CT or Rest

1.5 mi run

Rest

1.75 mi run

20-30 min run or CT

3

Rest

2 mi run

CT or Rest

1.5 mi run

Rest

2 mi run

20-30 min run or CT

4

Rest

2.25 mi run

CT or Rest

1.5 mi run

Rest

2.25 mi run

25-35 min run or CT

5

Rest

2.5 mi run

CT or Rest

2 mi run

Rest

2.5 mi run

25-35 min run or CT

6

Rest

2.75 mi run

CT

2 mi run

Rest

2.75 mi run

35-40 min run or CT

7

Rest

3 mi run

CT

2 mi run

Rest

3 mi run

35-40 min run or CT

8

Rest

3 mi run

CT or Rest

2 mi run

Rest

Rest

5K Race!

 



Mail donations to:

Friends of Norris Cotton Cancer Center
One Medical Center Drive
Lebanon, NH 03756

Questions? Email: info@Friends5K.org or call (603)703-6955


 

 

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