Nathan's Race 5K Training Program
Congrats on training for the Nathan's Race 5K & Fun Run! Use the training plan below to guide you over
the next four weeks. Cross off each box as you complete it. Good luck in your training and racing!
Cheers from all of us at Fleet Feet Sports!
Sun
Mon
Tues
Wed
February 26 Run/Walk 1.5 30 min. easy
Rest
XT or Rest
March 4
Miles
walk
Thur
Fri
Sat
Run/Walk 1
Mile
XT or Rest
Run/Walk 2
miles
March 5 March 11
Rest
Run/Walk 2
Miles
30 min. easy
XT or Rest
walk
Run/Walk 1
Mile
XT or Rest
Run/Walk 2.5
miles
March 12 March 18
Rest
Run/Walk 2
Miles
30 min. easy
XT or Rest
walk
Run/Walk 1
Mile
XT or Rest
Run/Walk 3
miles
March 19 March 25
Rest
Run/Walk 2
Miles
30 min. easy
XT or Rest
walk
Run/Walk 1
Mile
XT or Rest
Race Day!
Run / Walk Days- By following the schedule you will be running 3 days a week. Add a warm up walk and cool
down walk of 5 minutes each. It is important to do all of your “Run/Walk” day workouts. Running/Walking 3
times a week will prepare your body for the increase in miles the following week.
XT- “Cross Training” Days- A cross training exercise is any non-running activity that improves overall fitness. For
example, swimming, cycling, strength training or yoga are all cross training activities. Doing an activity other than
running is important to keep your fitness regimen fun and your body injury free.
Tuesday Walks- This is a walk day where you will be moving at a comfortable pace. This is a great day to get your
pet or entire family out for an easy, leisure walk. Check out the Greenways, Tanglewood Trails, and Salem Lake
for places to walk.
Rest- The all important rest day. Each week you need to take a minimum of 1 full rest day a week (maximum 3).
Rest is just as important to a running program as the running itself. Rest allows the body to recover and repair
your muscles to allow you to be stronger and be able to run farther the next week.
Fleet Feet Sports
278 Harvey Street, Winston-Salem, NC 27103 Near LA Fitness & PDQ
336.722.8477 | www.fleetfeetwinston-salem.com
Locally owned and operated by Emily & Keith Davis