Time Flies!
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Apoloiges as we've been on the road for the last few weeks with races and fam.
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.
Hopefully over the last few weeks you've been working through the weekly runs. they've been slowly building length on the straight run or you've found a groove with a run/walk interval that's been working for you.
We first started with 25min, then 28, and 30min. As race day approaches, you'll want to back off the time out to give your body some rest. We've worked a ton over the past two months. The plan shows 28min runs, but even if you take a 25 or a 20min and rest up more, that's ok too!
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 |