2016
5 K Training Packet
This training packet was developed by:
Melinda Ickes, PhD
Associate Professor
Department of Kinesiology
and Health Promotion (KHP)
University of Kentucky
Mallory Brown
Doctoral Student in
Health Education
KHP
University of Kentucky
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In collaboration with:
Jesi Bowman
PTA 5K Race Coordinator
16th District PTA
Angela Stark
PTA 5K Training Programs
Coordinator
YMCA of Central KY
John’s Run/Walk Shop
For more information, please contact:
Melinda Ickes
111 Seaton Building
University of Kentucky
Lexington, KY 40506-0219
Email: [email protected]
PTA 5K Website: www.pta5k.com
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TABLE OF CONTENTS
Introduction and General Overview
4
PTA 5K Training Schedule
5
Group Training Schedule
8
Weekly Training Logs
9
Mapping Your Route
18
SMART Goals Worksheets
19
Helpful Resources
21
Health and Fitness Websites
22
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INTRODUCTION
Congratulations on participating in the PTA 5K Training Program! The PTA 5K Training
Program is designed for teens and adults who want to walk/run their very first 5K. While the
kids are training for the Kids Marathon, you can spend eight weeks in this supervised
program designed to help you go from your couch to a 5K walk or run. The PTA 5K Training
Program is open to middle school students, high school students, and adults who register
for the 16th District PTA Annual 5K. In this packet you will find a 9-week training log, log to
track your mileage, and helpful resources as you progress through the program. Below are
helpful tips and instructions on how to use the training log to prepare you for the 5K on
December 4th, 2016.
TRACK YOUR MILES
 Use the “Weekly Workout Log” in this packet to log your miles each time
you walk/run. This will help you track all 9 weeks of the training program
and keep you accountable as you work toward your goals.
MAP YOUR ROUTE
 To know how far you walk/run each time, it is a good idea to have a plan
and map your run. There are many websites and apps to help.
 Try using a website such as mapquest.com.
Click on “Directions” and
then choose the “Walking” icon. For more apps that help you track your
mileage, see the Helpful Resources page.
FOLLOW YOUR TRAINING PLAN
 Included in this packet is the schedule for the PTA 5K Training Plan.
We
have a walking plan as well. The coaches are here to help you achieve
your goals. Let us know if you have any questions.
GROUP TRAINING SESSIONS
 Please participate in our group trainings beginning Monday, October 3rd,
2016. For a list of these dates and times, please go to the Group Training
Schedule page.
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2016 PTA 5K - 5K Training Program Schedule
Week
Week of 10/3
(#1)
Week of 10/10
(#2)
Week of 10/17
(#3)
Week of 10/24
(#4)
Week of 10/31
(#5)
Day 1
Baseline one mile
run
Fartleks
Hills
Endurance
Speed Drills
Day 2
Day 3
Hydrate/Rest
5 Min Walk
(2 Min Easy Jog +
3 Min Walk)
X 4 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(2.5 Min Easy Jog
+ 2.5 Min Walk)
X 5 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(3 Min Easy Jog +
2 Min Walk)
X 5 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(4 Min Easy Jog +
1 Min Walk)
X 5 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(6 Min Easy Jog +
2 Min Walk) X
3 Intervals
5 Min Walk
5
Day 4
Day 5
Hydrate/Rest
5 Min Walk
(2 Min Easy Jog +
3 Min Walk)
X 4 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(2.5 Min Easy Jog
+ 2.5 Min Walk)
X 5 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(3 Min Easy Jog +
2 Min Walk)
X 5 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(4 Min Easy Jog +
1 Min Walk)
X 5 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(6 Min Easy Jog +
2 Min Walk) X
3 Intervals
5 Min Walk
Day 6
Day 7
Hydrate/Rest
5 Min Walk
(2 Min Easy Jog +
3 Min Walk)
X 4 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(2.5 Min Easy Jog
+ 2.5 Min Walk)
X 5 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(3 Min Easy Jog +
2 Min Walk)
X 5 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(4 Min Easy Jog +
1 Min Walk)
X 5 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(6 Min Easy Jog +
2 Min Walk) X
3 Intervals
5 Min Walk
Week of 11/7
(#6)
Week of 11/14
(#7)
Practice 2 miles
Practice 3 Miles
Hydrate/Rest
5 Min Walk
(8 Min Easy Jog +
3 Min Walk)
X 2 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(10 Min Easy Jog +
3 Min Walk)
X 3 Intervals
5 Min Walk
Week of 11/21
(#8)
1 Mile Test
Hydrate/Rest
5 Min Walk
(12 Min Easy Jog +
3 Min Walk)
X3 Intervals
5 Min Walk
Week of 11/28
(#9)
Practice 3 Miles
Hydrate/Rest
5 Min Walk
30 Min Easy Jog
5 Min Walk
Hydrate/Rest
5 Min Walk
(8 Min Easy Jog +
3 Min Walk)
X 2 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(8 Min Easy Jog +
3 Min Walk)
X 2 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(10 Min Easy Jog +
3 Min Walk)
X 3 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(10 Min Easy Jog +
3 Min Walk)
X 3 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(12 Min Easy Jog +
3 Min Walk)
X3 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
(12 Min Easy Jog +
3 Min Walk)
X3 Intervals
5 Min Walk
Hydrate/Rest
5 Min Walk
30 Min Easy Jog
5 Min Walk
Hydrate/Rest
5 Min Walk
30 Min Easy Jog
5 Min Walk
RACE WEEK! PTA 5K is Sunday, December 4 at Keeneland ● www.PTA5K.com
CONGRATULATIONS ON COMPLETING THE
5K TRAINING PLAN!!!
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WALK YOUR WAY TO A 5K!!!
(Important information for those following the walking plan)
We know everyone has a different starting point. You don’t
have to be an experienced runner to finish the 5K. The GREAT
thing about these programs is you can make it work for YOU.
The coaches are there to help you be successful, no matter
where you are now. We will see you at the finish line!!!
For those of you just beginning the walking program:
 Begin with short 15-minute walks and gradually work up to walking
longer periods of time. Below is a link to a beginner’s walking program.
www.sparkpeople.com/assets/diet4/5k_walk.pdf
For advanced walkers that are working on increasing speed:
 Follow the run/walk plan included in this packet, but speed walk vs. run
during the intervals. Changing up the pace helps to build your
endurance.
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GROUP TRAINING
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WEEKLY WORKOUT LOG
Week 1
Example:
Location of
Run/Walk
Home to Kroger
Distance
.9 miles
Time (minutes)
14 minutes
Other Physical
Activity
30 minutes on
elliptical
Comments
I carried one 5-lb
bag of groceries
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Total distance/Time
Week 1:
Goal Distance Total Next Week:
“Every journey begins with a single step.” – Maya Angelou
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WEEKLY WORKOUT LOG
Week 2
Example:
Location of
Run/Walk
Home to Kroger
Distance
.9 miles
Time (minutes)
14 minutes
Other Physical
Activity
30 minutes on
elliptical
Comments
I carried one 5-lb
bag of groceries
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Total distance/Time
Week 2:
Goal Distance Total Next Week:
“Good things come slow – especially in distance running.” – Bill Dellinger
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WEEKLY WORKOUT LOG
Week 3
Example:
Location of
Run/Walk
Home to Kroger
Distance
.9 miles
Time (minutes)
14 minutes
Other Physical
Activity
30 minutes on
elliptical
Comments
I carried one 5-lb
bag of groceries
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Total distance/Time
Week 3:
Goal Distance Total Next Week:
“I have learned that there is no failure in running, or in life, as long as you keep moving.” – Amby Burfoot
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WEEKLY WORKOUT LOG
Week 4
Example:
Location of
Run/Walk
Home to Kroger
Distance
.9 miles
Time (minutes)
14 minutes
Other Physical
Activity
30 minutes on
elliptical
Comments
I carried one 5-lb
bag of groceries
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Total distance/Time
Week 4:
Goal Distance Total Next Week:
“You must begin to think of yourself as becoming the person you want to be.” – David Viscott
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WEEKLY WORKOUT LOG
Week 5
Example:
Location of
Run/Walk
Home to Kroger
Distance
.9 miles
Time (minutes)
14 minutes
Other Physical
Activity
30 minutes on
elliptical
Comments
I carried one 5-lb
bag of groceries
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Total distance/Time
Week 5:
Goal Distance Total Next Week:
“No matter how slow you go, you are lapping everyone on the couch.” – Unknown
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WEEKLY WORKOUT LOG
Week 6
Example:
Location of
Run/Walk
Home to Kroger
Distance
.9 miles
Time (minutes)
14 minutes
Other Physical
Activity
30 minutes on
elliptical
Comments
I carried one 5-lb
bag of groceries
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Total distance/Time
Week 6:
Goal Distance Total Next Week:
“We do not stop exercising because we grow old. We grow old because we stop exercising.” – Dr. Kenneth Cooper
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WEEKLY WORKOUT LOG
Week 7
Example:
Location of
Run/Walk
Home to Kroger
Distance
.9 miles
Time (minutes)
14 minutes
Other Physical
Activity
30 minutes on
elliptical
Comments
I carried one 5-lb
bag of groceries
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Total distance/Time
Week 7:
Goal Distance Total Next Week:
“There is no one giant step that does it; it’s a lot of little steps.” – Peter A. Cohen
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WEEKLY WORKOUT LOG
Week 8
Example:
Location of
Run/Walk
Home to Kroger
Distance
.9 miles
Time (minutes)
14 minutes
Other Physical
Activity
30 minutes on
elliptical
Comments
I carried one 5-lb
bag of groceries
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Total distance/Time
Week 8:
Goal Distance Total Next Week:
“In running, it doesn’t matter if you come in first, the middle of the pack, or last. You can say ‘I have finished’. There is a lot of
satisfaction in that.” – Fred Lebow, Marathon co-founder in NYC
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WEEKLY WORKOUT LOG
Week 9
Example:
Location of
Run/Walk
Home to Kroger
Distance
.9 miles
Time (minutes)
14 minutes
Other Physical
Activity
30 minutes on
elliptical
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Total distance/Time
Week 9:
CONGRATULATIONS!!!
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Goal 5K Time:
Comments
I carried one 5-lb
bag of groceries
MAPPING YOUR ROUTE
Map the distance of your own route before you leave!!
Try using a website such as www.mapquest.com.
1. Click on “Directions” and then choose the “Walking” icon.
2. Type in your beginning location – such as your home address – and your ending
destination.
3. Click the “Round Trip” feature if you plan on returning to your starting location.
4. Click on “Get Directions”. This will be a good indication of the distance of your planned
walk/run.
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SMART GOAL SETTING
In order for the 5K training program to be effective, you need to consider your personal
goals. When creating goals, it is important that your goals be SMART.
Specific: By creating specific goals, you pinpoint the area or areas you want to focus on,
rather than just “get in shape.” Defining goals helps you maintain motivation throughout
the duration of your progress. Specificity creates an easy way to know exactly what you
want to do.
Measurable: Goals should always be measurable. There must be a way for you to determine
whether or not you are making as much progress toward your goals. There are many ways
to measure your progress such as: time to complete a certain distance, record your energy
levels, compare your eating and sleeping patterns, assess your flexibility, changes in resting
heart rate and blood pressure, and/or measure your body weight.
Attainable: Set yourself up to succeed! Create goals you can achieve. If your goal is weight
loss, consider the 1-2 pound per week weight loss recommendation when creating shortterm and long-term goals. Finally, after creating your goals, determine how you are going to
accomplish them. Think of strategies you could use to help you adhere to your training
program and achieve your goals. For example: come to your group run/walk, exercise at
the same time each day, find a partner, choose activities you enjoy, plan for obstacles and
find ways to overcome them.
Relevant: It is important to set goals best for you. Make sure your goals are consistent with
other goals you’ve established and fits with your immediate and long-range plans.
Time-based: Give yourself time to achieve your goals; this way you know where you are
headed and how long you have to get there. A deadline too far in the future is too easily put
off. A goal that is set too close is not only unrealistic, but it can also be discouraging.
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SET YOUR GOALS!!!
THINK ABOUT WHAT YOU REALLY WANT TO ACCOMPLISH TO IMPROVE YOUR HEALTH AND
WELL-BEING. WRITE DOWN YOUR SMART GOALS TO HELP MAKE THEM BECOME A REALITY.
Goal #1 ___________________________________________________________
_________________________________________________________________
How can I accomplish this goal?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
Goal #2 ___________________________________________________________
__________________________________________________________________
How can I accomplish this goal?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
Sign you goal sheet and make a commitment to yourself!!!
Signed by: __________________________________
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Date:______________________
HELPFUL RESOURCES
5K Training 101 Resources:
 Check out the following link for 5K 101 training podcasts. Learn
how to maximize your breathing, find a place that works best
for you, avoid injury, and more! You can access the podcasts
through your iPhone or iPod Touch, iPod, or through your
podomatic and listen to them as you train for the PTA 5K.
runningmatemedia.com/podcast/
There’s an app for that!!
 MyFitnessPal – great for logging calorie intake and configures
cardiovascular exercise for the caloric intake
 Footsteps – logs your steps walked or run, along with your
calories burned, distance, and duration
 Map My Run – tells you how far, fast, and everything about
your run, while allowing you to share your running routes and
progress with your friends on Facebook; great motivational tool
 Fitness Buddy – 300+ Exercise Workout Journal – gives visual
examples of exercises and the muscles involved
 Ab Workout – gives you a variety of ab workouts
 Nexercise – promotes healthy habits by allowing you to play
with friends; helpful for those who need that extra push
 Health Tip of the Day – helps spark interest in making healthy
changes
 Food educate – Diet Tracker and Healthy Food Nutrition – helps
you lose weight and maintain a healthy diet; explains what is in
your food while offering alternatives
 Sleep + Time Alarm Clock and Sleep Cycle Analysis – monitors
your sleep and wakes you up in your lightest sleep phase (when
you have gotten enough sleep)
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HEALTH AND FITNESS WEBSITES
 Choose My Plate – www.choosemyplate.gov
o Learn all about healthy nutrition, tips to eat healthy on a budget,
developing daily food plans, and much more.
 Greatist – www.greatist.com
o Greatist is the trusted health and fitness source for the young, savvy,
and social.
 Kids Health – kidshealth.org/teen/food_fitness/
o The homepage of this website breaks down healthy habits, tips and
encouragement for teens, parents, and kids.
 President’s Council on Fitness, Sports, and Nutrition – fitness.gov
o The President’s Council engages, educates, and empowers all
Americans to adopt a healthy lifestyle that includes regular physical
activity and good nutrition.
 Kids Eat Right – www.eatright.org
o Kids Eat Right is the first joint initiative from the Academy of Nutrition
and Dietetics and Academy of Nutrition and Dietetics Foundation. Kids
Eat Right is a two-tiered campaign with components for the general
public and – for Academy member registered dietitians – with the goal
of educating families, communities, and policy makers about the
importance of quality nutrition.
 Women’s Health Magazine – www.womenshealthmag.com
o This information is geared towards women focusing on an overall
healthy lifestyle, including fitness, relationships, food, and weight loss.
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