Resources
5k Training Schedule (10 weeks)
Race Week = It is important to recover well during this week. Focus on healthy, high carbohydrate meals.
X-train = Cross-training includes: bicycle, spinning, swimming, pool running, elliptical machine or aerobic style classes at your local gym.
Core = A strong core is essential for running.
Resistance = Weights and resistance bands, used to work through all of your major muscle groups.
| Week | Start Date | Mon | Tue | Wed | Thur | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|---|
| 1 | resistance | 30 min. walk/run | 30 min. core | 30 min. walk/run | rest | 2 | x-train | 2 | |
| 2 | resistance | 30 min. walk/run | 30 min. core | 30 min. walk/run | rest | 2 | x-train | 2 | |
| 3 | resistance | 45 min. walk/run | 30 min. core | 45 min. walk/run | rest | 2 | x-train | 2 | |
| 4 | resistance | 45 min. walk/run | 30 min. core | 45 min. walk/run | rest | 3 | x-train | 3 | |
| 5 | resistance | 60 min. walk/run | 30 min. core | 60 min. walk/run | rest | 3 | x-train | 3 | |
| 6 | resistance | 60 min. walk/run | 30 min. core | 60 min. walk/run | rest | 3 | x-train | 3 | |
| 7 | resistance | 2 | 30 min. core | 3 | rest | 4 | x-train | 9 | |
| 8 | resistance | 2 | 30 min. core | 3 | rest | 4 | x-train | 9 | |
| 9 | resistance | 2 | off | 30 min. walk/run | rest | 3.1 Race |
5.1 |
Race Week = It is important to recover well during this week. Focus on healthy, high carbohydrate meals.
X-train = Cross-training includes: bicycle, spinning, swimming, pool running, elliptical machine or aerobic style classes at your local gym. This is done at a recovery heart rate of 60% of maximum.
Core = A strong core is essential for running.
Resistance = Weights and resistance bands, used to work through all of your major muscle groups.