This program was written with the beginner runner in mind. It is a significant challenge to make the decision and take the first step towards your goal to run a 5K. The intent of this program is to provide you with a structured guideline to help you achieve your goal. In order to complete a 5K, it takes dedication and willpower. The program intensity will begin nice and easy and gradually increase your mileage and intensity up to the goal distance. By the end of this 10-week program, you will have stronger core muscles, and be able to complete a 5K. Running alone is not enough, so we have incorporated a strength-training plan that you can do at home or in the gym to compliment your upcoming mileage. Need even more motivation? Get together with friends and train together. Fit Right Storesoffer many great group runs from their stores. These are a great chance to stay motivated while working towards your goal!
Let's get started: Each workout was designed to get you on your feet and moving. Below you will find an itemized list of tools you will need to complete this program.
You will notice that we have "properly fitting" shoes as the first item. This is the most important tool for becoming a runner. We strongly recommend that you go to a store like Fit Right and have a gait analysis done to determine which shoes are best for your feet. This will make a world of difference with injury prevention and comfort.
You can access the How-To-Videos by clicking on the appropriate exercise.
For upper body: (Tuesday) Please perform the "Push up"
For core strength: (Wednesday) Please perform the "Plank" and the "Bicycle Crunch"
For lower body: (Saturday) Please perform the "Body Weight Squat".
|Week 1:||4||Tuesday: Upper Body||Wednesday: Core||Saturday: Lower Body|
|Week 2:||6||Tuesday: Upper Body||Wednesday: Core||Saturday: Lower Body|
|Week 3:||8||Tuesday: Upper Body||Wednesday: Core||Saturday: Lower Body|
|Week 4:||10||Tuesday: Upper Body||Wednesday: Core||Saturday: Lower Body|
|Week 5:||12||Tuesday: Upper Body||Wednesday: Core||Saturday: Lower Body|
|Week 6:||14||Tuesday: Upper Body||Wednesday: Core||Saturday: Lower Body|
|Week 7:||16||Tuesday: Upper Body||Wednesday: Core||Saturday: Lower Body|
|Week 8:||20||Tuesday: Upper Body||Wednesday: Core||Saturday: Lower Body|
|Week 9:||22||Tuesday: Upper Body||Wednesday: Core||Saturday: Lower Body|
|Week 10:||24||Tuesday: Upper Body||Wednesday: Core||Saturday: Lower Body|
You can walk/run the "minutes in distance" anywhere; on the road, trail, track or treadmill. Each Sunday is designed to test your distance. For the first Sunday, take it easy and have fun with your new sport. Try walking 10 full minutes.
You can do this on a treadmill, road, or track. Using a stopwatch or time keeping device, walk for the designated time, and then run for the designated time. For example, for week one, your goal time for working out is ten minutes. Always, warm up and cool down with 1 minute of walking.
To complete the first Wednesday workout, start with a 1-minute warm up, then stop your watch and hit restart to begin the workout phase. This phase consists of walking briskly for 90 seconds, (do not stop your watch until the full ten minutes has gone by and the workout is complete). After the 90-second brisk walk, run for 60 sec, followed by a 90 second walk. Repeat the 90-second walk/60 second run interval until you have worked out for the full 10 minutes.
If at any point, you feel faint, dizzy or are having trouble breathing, please call your doctor immediately or seek medical attention by way of 911. With that caveat being said, feeling exhausted and feeling like the movement is strenuous are all normal side effects of working out. Listen to your body, and rest when you need to.
Remember, if being in shape were easy, everyone would be doing it. Take pride in your hard work and reward yourself often with personal fitness gifts, like new socks, new gloves, and a new watch, or a new workout shirt. These gifts will make you feel good, and be a gentle reminder to stay on task. Fruit smoothies and protein shakes are also perfect rewards for you hard work and diligence.
As time progresses along with your mileage, you will find it easier to complete each workout without stopping. Be kind to yourself and your goal will be attained.
|C TO 5K||WALK||CORE||UPPER BODY||LOWER BODY|
|Jan. 16||10 Minutes||Walk 100m/run 100m||90 sec walk/ 60 sec run||Walk every other lap for 1 mile|
|Jan. 23||15 Minutes||Walk 100m/run 200m||90 sec walk/ 75 sec run||Walk every other lap for 1 mile|
|Jan. 30||20 Minutes||Walk 100m/run 400m||90 sec walk/ 90 sec run||Walk every other lap for 2 miles|
|Feb. 6||25 Minutes||Walk 100m/run 600m||2.0 min walk/2.0 min run||Walk every other lap for 2 miles|
|Feb. 13||30 Minutes||Walk 100m/run 800m||2.5 min walk/2.5 min run||Walk every other lap for 2.5 miles|
|Feb. 20||35 Minutes||Walk every other lap for 3 miles||3 min walk/ 3 min run||Walk every other lap for 3 miles|
|Feb. 27||40 Minutes||Walk every other lap for 3 miles||3.5 min walk/ 3.5 min run||Walk every other lap for 3 miles|
|Mar. 6||45 Minutes||Walk every other lap for 3 miles||4.0 min walk/ 4.0 min run||Walk every other lap for 3 miles|
|Mar. 13||Race Day||20 minute recovery walk|
*If you train within the low-light hours of the day, please wear reflective garments so that drivers can easily see you. Wearing a reflective vest, using a flashlight or wearing a reflective hat can accomplish this safety task. These are all great items that you can find at your local running and walking store.