Go From Sedentary to 5k!
Running is one of the best ways to shed excess pounds, relieve stress, improve your cardiovascular endurance and restore
heart health. While running can be intimidating for many, the key to tackling it effectively is preparation and pacing. By taking
the necessary precautions when starting out you can help to prevent injury and insure success. Follow these training tips and
my eight-week training schedule and get my race day preparation rules too!
Training:
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Put in the time. You will need to commit to at least three 20 to40 minute sessions a week.
Be sure to warm up. Start with a brisk 5 minute walk at the beginning of each workout to avoid injury. This does not
count as part of the workout.
Hit the road: Do your best to do your workouts on the same terrain as your 5k. You will find that running on the open
road is a very different workout than running on a treadmill.
Race Day Preparation:
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Hydration is critical. Be sure to drink plenty of water before, during, and after your workouts. There are many
different recommendations on how much to drink, but the simplest test is the pee test. Gross as it sounds, check the
coloration of your urine. You want it to appear the color of lemonade. If it’s dark, like apple juice, you are dehydrated
and need to up you fluid intake.
Diet is equally important. You want to make sure that your blood sugar levels are stable throughout the event. A proactive approach is best. Make sure to take in citrus (oranges) in small increments through out the race.
Proper attire is essential. Head to a running store and make sure to have your footwear fitted by a specialist and wear
weather-appropriate clothing that is conducive to the environment.
Week
1
2
3
Day 1
5 minute fast
walk warm up.
60 seconds of
jogging. Then
alternate with 60
seconds of
walking. Do this
interval training
for a total of 20
minutes.
5 minute fast
walk warm up.
90 seconds of
jogging. Then
alternate with 60
seconds of
walking. Do this
interval training
for 25 minutes.
5 minute fast
walk warm up. 2
minutes of
jogging. Then
alternate with 45
seconds of
walking.
Do this interval
training for 30
minutes.
Day 2
Off. You can
do another
kind of
working, but
do not run.
Off. You can
do another
kind of
working, but
do not run.
Off. You can
do another
kind of
working, but
do not run.
Day 3
5 minute fast
walk warm up.
60 seconds of
jogging. Then
alternate with 60
seconds of
walking. Do this
interval training
for a total of 20
minutes.
5 minute fast
walk warm up.
90 seconds of
jogging. Then
alternate with 60
seconds of
walking. Do this
interval training
for 25 minutes.
5 minute fast
walk warm up. 2
minutes of
jogging. Then
alternate with 45
seconds of
walking.
Do this interval
training for 30
minutes.
Day 4
Rest!
Rest!
Rest!
Day 5
5 minute fast
walk warm up.
60 seconds of
jogging. Then
alternate with 60
seconds of
walking. Do this
interval training
for a total of 20
minutes.
5 minute fast
walk warm up.
90 seconds of
jogging. Then
alternate with 60
seconds of
walking. Do this
interval training
for 25 minutes.
5 minute fast
walk warm up. 3
minutes of
jogging. Then
alternate with 60
seconds of fast
walking.
Do this interval
training for 30
minutes.
Day 6
Day 7
Off. You can do
another kind of
working, but do
not run.
Rest!
Off. You can do
another kind of
working, but do
not run.
Rest!
Off. You can do
another kind of
working but do
not run.
Rest!
4
5
6
5 minute fast
walk warm up. 5
minutes of
jogging. Then
alternate with 2
minutes fast
walking. Do this
interval training
for 36 minutes.
5 minute fast
walk warm up.
Run a mile (set
pace at minimum
of 5.5 mph).
Then alternate
with a quartermile fast walk.
Do this for 2.5
miles.
5 minute fast
walk warm up.
Run a mile (set
pace at minimum
of 6.0 mph).
Then alternate
with a quartermile fast walk.
Do this for 2.5
miles.
Off. You can
do another
kind of
working, but
do not run.
Off. You can
do another
kind of
working, but
do not run.
Off. You can
do another
kind of
working, but
do not run.
7
5 minute fast
walk warm up.
Jog 2.5 miles or
25 minutes
without stopping.
Off. You can
do another
kind of
working, but
do not run.
8
5 minute fast
walk warm up.
Jog 3 miles or 30
minutes without
stopping.
Off. You can
do another
kind of
working, but
do not run.
5 minute fast
walk warm up. 5
minutes of
jogging. Then
alternate with 2
minutes fast
walking. Do this
interval training
for 36 minutes.
5 minute fast
walk warm up.
Run a mile (set
pace at minimum
of 5.5 mph).
Then alternate
with a quartermile fast walk.
Do this for 2.5
miles.
5 minute fast
walk warm up.
Run a mile (set
pace at minimum
of 6.0 mph).
Then alternate
with a quartermile fast walk.
Do this for 2.5
miles.
5 min fast walk
warm up. Run a
mile. Jog 2.5
miles or 25
minutes without
stopping.
5 minute fast
walk warm up.
Jog 3 miles or 30
minutes without
stopping.
5 minute fast
walk warm up. 5
minutes of
jogging. Then
alternate with 2
minutes fast
walking. Do this
interval training
for 36 minutes.
5 minute fast
walk warm up.
Run a mile (set
pace at minimum
of 5.5 mph).
Then alternate
with a quartermile fast walk.
Do this for 2.5
miles.
5 minute fast
walk warm up.
Run a mile (set
pace at minimum
of 6.0 mph).
Then alternate
with a quartermile fast walk.
Do this for 2.5
miles.
Off. You can do
another kind of
working, but do
not run.
Rest!
Off. You can do
another kind of
workin, but do
not run.
Rest!
5 minute fast
walk warm up.
Run a mile (set
pace at minimum
of 6.0 mph).
Then alternate
with a quartermile fast walk.
Do this for 2.5
miles.
Rest!
Rest!
5 minute fast
walk warm up.
Jog 2.75 miles or
28 minutes
without stopping.
Off. You can do
another kind of
working, but do
not run.
Rest!
Rest!
5 minute fast
walk warm up.
Jog 3 miles or 30
minutes without
stopping.
Off. You can do
another kind of
working, but do
not run.
RACE DAY!!
Rest!
Rest!
Rest!