Training schedule by ban11070

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									                                                                  "Couch to 5k" Training Plan
   This training plan is designed to prepare non runners to slowly and safely prepare to jog the New Balance Girls on the Run 5k on June 5, 2010. If you have
   any medical conc erns, consult your physician before participating in any strenuous activity.

          Monday                 Tuesday               Wednesday                        Thursday               Friday              Saturday*            Sunday
Week 1: April 5- April 11     Goal: Get yourself moving! Make your goals realistic. Don’t expect to go every day. Too much too fast will get your injured. En joy
your rest days as much as the workouts.
4/5                              4/6         4/7                              4/8                            4/9          4/10                         4/11
Walk 20 min                      REST        Walk 20-30 min                   Walk 20-30 min                 REST         Walk 20-30 min               REST
Week 2: April 12 – April 18        Goal: Find a partner to help enjoy the time.
4/12                             4/13        4/14                             4/15                           4/16         4/17                         4/18
Begin with 10 min walk           REST        Begin with 10 min walk           Walk 30 min                    REST         Begin with 10 min walk       REST
Alternate 5 times:                           Alternate 5 times:                                                           Alternate 5 times:
1 min run, 1 min walk                        2 min run, 1 min walk                                                        2 min run, 2 min walk
Finish with 10 min walk                      Finish with 5 min walk                                                       Finish with 5 min walk
Week 3: April 19 – April 25      Goal: Stretch after your workouts; it helps eliminate aches & pains.
4/19                             4/20        4/21                             4/22                           4/23         4/24                         4/25
Begin with ½ mile walk           REST        Begin with ½ mile walk           Walk 30 min                    REST         Begin with 1 mile walk       REST
Alternate 7 times:                           Alternate 5 times:                                                           Alternate 5 times:
1 min run, 1 min walk                        2 min run, 2 min walk                                                        2 min run, 2 min walk
Finish with ½ mile walk                      Finish with ½ mile walk                                                      Finish with ½ mile walk
Week 4: April 26 – May 2      Goal: Learn how far a 5K is. Find out what it's going to take.
4/26                             4/27        4/28                             4/29                           4/30         5/1                          5/2
Begin with 5 min walk            REST        Begin with 5 min walk            Walk 30 min                    REST         Begin with 10 min walk       REST
Alternate 4 times:                           Alternate 5 times:                                                           Run 5 min
3 min run, 2 min walk                        2 min run, 2 min walk                                                        Finish with ½ mile walk
Finish with ½ mile walk                      Finish with ½ mile walk
Week 5: May 3 – May 9         Goal: Notice how a regular walking and running routine affects your mood and your energy level.
5/3                              5/4         5/5                              5/6                            5/7          5/8                          5/9
Begin with 2 min walk            REST        Begin with 5 min walk            Begin with 10 min walk         REST         Begin with 5 min walk        REST
Alternate 2 times:                           Alternate 5 times:               Run 5 min                                   Alternate 3 times:
5 min run, 2 min walk                        2 min run, 2 min walk            Finish with 15 min walk                     4 min run, 2 min walk
Finish with ½ mile walk                      Finish with ½ mile walk                                                      Finish with ½ mile walk
Week 6: May 10 – May 16           Goal: Change your scenery. Run and walk at a local park or a find a different loop to keep it interesting.
                                                           "Couch to 5k" Training Plan
          Monday           Tuesday             Wednesday                       Thursday               Friday              Saturday*         Sunday
5/10                      5/11         5/12                           5/13                          5/14         5/15                      5/16
Begin with 2 min walk     REST         Begin with 5 min walk          Begin with 10 min walk        REST         Begin with 5 min walk     REST
Alternate 2 times:                     Alternate 5 times:             Run 10 min                                 Alternate 4 times:
7 min run, 2 min walk                  3 min run, 2 min walk          Finish with 10 min walk                    4 min run, 2 min walk
Finish with ½ mile walk                Finish with ½ mile walk                                                   Finish with ½ mile walk
Week 7: May 17 – May 23   Goal: Make sure you are signed up for the race. (To register, go to www.girlsontherunde.org)
5/17                      5/18         5/19                           5/20                          5/21         5/22                      5/23
Begin with 2 min walk     REST         Begin with 2 min walk          Begin with 10 min walk        REST         Begin with 2 min walk     REST
Alternate 3 times:                     Alternate 5 times:             Run 10 min.                                Alternate 5 times:
7 min run, 2 min walk                  4 min run, 2 min walk          Finish with 10 min walk                    4 min run, 2 min walk
Finish with 3 min walk                 Finish with 3 min walk                                                    Finish with 3 min walk
Week 8: May 24 – May 30    Goal: Reward yourself for your training. You're almost there!
5/24                      5/25         5/26                           5/27                          5/28         5/29                      5/30
Begin with 2 min walk     REST         Begin with 2 min walk          Begin with 10 min walk        REST         Begin with 2 min walk     REST
Alternate 3 times:                     Alternate 5 times:             Run 15 min.                                Alternate 2 times:
7 min run, 1 min walk                  4 min run, 2 min walk          Finish with 10 min walk                    10 min run, 2 min walk
Finish with 3 min walk                 Finish with 3 min walk                                                    Finish with 3 min walk
Week 9: May 31 – June 5   Goal: Finish your first 5K…and have fun!!
5/31                      6/1          6/2                            6/3                           6/4          6/5                       REST, and
Begin with 2 min walk     REST         Begin with 2 min walk          REST                          REST         RACE DAY!!                be proud
Alternate 3 times:                     Alternate 5 times:                                                                                  of
                                                                                                                                           yourself!
8 min run, 1 min walk                  4 min run, 2 min walk
Finish with 3 min walk                 Finish with 3 min walk

								
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