MAKE SOMEDAY
HAPPEN NOW
MAKE SOMEDAY
HAPPEN NOW
Fun Run | Dog Dash 5K/10K
BREMERTON FAMILY YMCA
Fun Run | Dog Dash 5K/10K
BREMERTON FAMILY YMCA
Bring your dog and family and join us
Sunday, July 12 at 9am for a 5K or 10K
run/walk.
Bring your dog and family and join us
Sunday, July 12 at 9am for a 5K or 10K
run/walk.
YMCA Members - No cost
Community members $10 for
individuals or $20 for families
YMCA Members - No cost
Community members $10 for
individuals or $20 for families
Pre-register at Welcome Center.
First 5K? See our 4 Weeks to 5K
Training Plan (on back).
CONTACT
Melissa Davidson
360-307-4057
[email protected]
YMCAPKC.ORG
Pre-register at Welcome Center.
First 5K? See our 4 Weeks to 5K
Training Plan (on back).
MAKE SOMEDAY
HAPPEN NOW
MAKE SOMEDAY
HAPPEN NOW
Fun Run | Dog Dash 5K/10K
BREMERTON FAMILY YMCA
Fun Run | Dog Dash 5K/10K
BREMERTON FAMILY YMCA
Bring your dog and family and join us
Sunday, July 12 at 9am for a 5K or 10K
run/walk.
Bring your dog and family and join us
Sunday, July 12 at 9am for a 5K or 10K
run/walk.
YMCA Members - No cost
Community members $10 for
individuals or $20 for families
YMCA Members - No cost
Community members $10 for
individuals or $20 for families
Pre-register at Welcome Center.
First 5K? See our 4 Weeks to 5K
Training Plan (on back).
CONTACT
Melissa Davidson
360-307-4057
[email protected]
YMCAPKC.ORG
Pre-register at Welcome Center.
First 5K? See our 4 Weeks to 5K
Training Plan (on back).
CONTACT
Melissa Davidson
360-307-4057
[email protected]
YMCAPKC.ORG
CONTACT
Melissa Davidson
360-307-4057
[email protected]
YMCAPKC.ORG
4 WEEKS TO 5K TRAINING PLAN
Workout 1
Week 1
Workout 2
4 WEEKS TO 5K TRAINING PLAN
Workout 3
Workout 1
Jog 1/2 mile, Walk
1/4 mile, Jog 3/4
mile, Walk 1/4 mile,
Jog 1/2 mile
Jog 2 1/2 miles
(or 25 min)
Jog 1 mile
Walk 1/4 mile
Jog 1 mile
Jog 2 1/4 miles
(or 22 minutes)
Week 1
Jog 2 1/2 miles
(or 25 min)
Jog 2 1/2 miles
(or 25 min)
Week 2
Week 3
Jog 2 3/4 miles
(or 28 min)
Jog 2 3/4 miles
(or 28 min)
Jog 2 3/4 miles
(or 28 min)
Week 4
Jog 3 miles
(or 30 min)
Jog 3 miles
(or 30 min)
Jog 3 miles
(or 30 min)
Week 2
4 WEEKS TO 5K TRAINING PLAN
Workout 1
Week 1
Workout 2
Workout 3
Jog 1/2 mile, Walk
1/4 mile, Jog 3/4
mile, Walk 1/4 mile,
Jog 1/2 mile
Jog 2 1/2 miles
(or 25 min)
Jog 1 mile
Walk 1/4 mile
Jog 1 mile
Jog 2 1/4 miles
(or 22 minutes)
Jog 2 1/2 miles
(or 25 min)
Jog 2 1/2 miles
(or 25 min)
Week 3
Jog 2 3/4 miles
(or 28 min)
Jog 2 3/4 miles
(or 28 min)
Jog 2 3/4 miles
(or 28 min)
Week 4
Jog 3 miles
(or 30 min)
Jog 3 miles
(or 30 min)
Jog 3 miles
(or 30 min)
4 WEEKS TO 5K TRAINING PLAN
Workout 3
Workout 1
Jog 1/2 mile, Walk
1/4 mile, Jog 3/4
mile, Walk 1/4 mile,
Jog 1/2 mile
Jog 2 1/2 miles
(or 25 min)
Jog 1 mile
Walk 1/4 mile
Jog 1 mile
Jog 2 1/4 miles
(or 22 minutes)
Week 1
Jog 2 1/2 miles
(or 25 min)
Jog 2 1/2 miles
(or 25 min)
Week 2
Week 3
Jog 2 3/4 miles
(or 28 min)
Jog 2 3/4 miles
(or 28 min)
Jog 2 3/4 miles
(or 28 min)
Week 4
Jog 3 miles
(or 30 min)
Jog 3 miles
(or 30 min)
Jog 3 miles
(or 30 min)
Week 2
Workout 2
Workout 2
Workout 3
Jog 1/2 mile, Walk
1/4 mile, Jog 3/4
mile, Walk 1/4 mile,
Jog 1/2 mile
Jog 2 1/2 miles
(or 25 min)
Jog 1 mile
Walk 1/4 mile
Jog 1 mile
Jog 2 1/4 miles
(or 22 minutes)
Jog 2 1/2 miles
(or 25 min)
Jog 2 1/2 miles
(or 25 min)
Week 3
Jog 2 3/4 miles
(or 28 min)
Jog 2 3/4 miles
(or 28 min)
Jog 2 3/4 miles
(or 28 min)
Week 4
Jog 3 miles
(or 30 min)
Jog 3 miles
(or 30 min)
Jog 3 miles
(or 30 min)