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TRAINING RESOURCES

Here you can find resources to help you train for your sporting event.

 

Do-It-Yourself Couch to 5k

Here is a 10-week beginner running program below to run 3 miles and check off “run your first 5K” goal on your to-do list! Remember to stretch after every workout.

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Weeks 1 and 2 - 3 days each week, 30 mins total

  • walk 5 mins warm-up
  • walk or jog easy 20 mins (or alternate)
  • walk 5 mins cool-down

Weeks 3 and 4 - 4 days each week, 36 mins total

  • walk 5 mins warm-up
  • fast walk/jog easy 26 mins (or alternate)
  • walk 5 mins cool-down

Weeks 5 and 6 - 4-5 days each week, 40 mins total

  • walk 5 mins warm-up
  • walk/jog or run or alternate between, 30 mins total
  • walk 5 mins cool-down

Weeks 7 and 8 - 4-5 days each week, 46 mins total

  • walk 5 mins warm-up
  • jog/run or alternate between, 36 mins total
  • walk 5 mins cool-down

Weeks 9 and 10 - 5 days each week, 50 mins total

  • walk 5 mins warm-up
  • jog/run or alternate between, 40 mins total
  • walk 5 mins cool-down

The key is to build up gradually and not worry at all about speed.  Listen to your body so as not to push yourself too hard. Your first 5K should be fun so that you want to do another one!

Happy Training!

Suzanne Toon, MS, CPT, Health Coach

Resource: Active.com

Always consult your physician before beginning this or any exercise program. For more exercises or ideas, visit www.myinteractivehealth.com.


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