Cheering you on!
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It's almost time for the big day. All your hard work is coming to fruition.
The Google Doc link has all the details.
Let's keep it moving y'all. If you have any questions, please feel free to ask in the socials.
We've gone from 60sec run to 30min. What a huge transformation. We're so proud of you and the work you've put into this. It's amazing what 60sec can to!
Remember for your 5km, it's just another run. Try to feel good in mile 1, stay steady in mile 2, and in mile 3 give it just a little bit more. that last .1 mile - give it what you have left! You'll be amazed at what you can do when you dig a little deeper and trust your body to work harder.
Let's go crush that 5km!
The run/walk method, or interval running, is great to get started. It provides breaks to help recover the body, and allow you to prep for the next running interval, while building endurance.
The time intervals of run/walk can vary, and you may need a little less than 1min to start. That's ok. The goal is to be ready to pick back up again and keep moving.
|
Run 1 |
Run 2 |
Run 3 |
|
|---|---|---|---|
|
Week 1 |
5 min brisk walk 8 x ( run 60 sec + walk 90 sec ) 5 min brisk walk |
5 min brisk walk 8 x ( run 60 sec + walk 90 sec ) 5 min brisk walk |
5 min brisk walk 8 x ( run 60 sec + walk 90 sec ) 5 min brisk walk |
|
Week 2 |
5 min brisk walk 6 x ( run 90 sec + walk 2 min ) 5 min brisk walk |
5 min brisk walk 6 x ( run 90 sec + walk 2 min ) 5 min brisk walk |
5 min brisk walk 6 x ( run 90 sec + walk 2 min ) 5 min brisk walk |
|
Week 3 |
5 min brisk walk 2 x ( run 90 sec + walk 90 sec + run 3 min + walk 3 min ) 5 min brisk walk |
5 min brisk walk 2 x ( run 90 sec + walk 90 sec + run 3 min + walk 3 min ) 5 min brisk walk |
5 min brisk walk 2 x ( run 90 sec + walk 90 sec + run 3 min + walk 3 min ) 5 min brisk walk |
|
Week 4 |
5 min brisk walk run 3 min + walk 90 sec run 5 min + walk 2 min run 3 min 5 min brisk walk |
5 min brisk walk run 3 min + walk 90 sec run 5 min + walk 2 min run 3 min 5 min brisk walk |
5 min brisk walk run 3 min + walk 90 sec run 5 min + walk 2 min run 3 min 5 min brisk walk |
|
Week 5 |
5 min brisk walk run 5 min + walk 3 min run 5 min + walk 3 min run 5 min 5 min brisk walk |
5 min brisk walk run 8 min + walk 5 min run 8 min 5 min brisk walk |
5 min brisk walk run 20 min 5 min brisk walk |
|
Week 6 |
5 min brisk walk run 5 min + walk 3 min run 8 min + walk 3 min run 5 min 5 min brisk walk |
5 min brisk walk run 10 min + walk 3 min run 10 min 5 min brisk walk |
5 min brisk walk run 25 min 5 min brisk walk |
|
Week 7 |
5 min brisk walk run 25 min 5 min brisk walk |
5 min brisk walk run 25 min 5 min brisk walk |
5 min brisk walk run 25 min 5 min brisk walk |
|
Week 8 |
5 min brisk walk run 28 min 5 min brisk walk |
5 min brisk walk run 28 min 5 min brisk walk |
5 min brisk walk run 28 min 5 min brisk walk |
|
Week 9 |
5 min brisk walk run 30 min 5 min brisk walk |
5 min brisk walk run 30 min 5 min brisk walk |
5 min brisk walk run 30 min 5 min brisk walk |
|
Week 10 |
5 min brisk walk run 28 min 5 min brisk walk |
5 min brisk walk run 25 min 5 min brisk walk |
run a 5km |