Tip of the Week

The Holiday season – oh the turkey, the stuffing, the mashed potatoes, the ham, the cookies, and the apple pie.

Maybe the tamales, pozole y pan dulce too!   Along with all the delicious treats come a lot of local communities’ Holiday races: 1K, 5K or 10K…everyone can become the town’s favorite athlete.

Usually, such races are a lot of fun, and they are a great opportunity to promote healthy choices and overall wellness to all the members of the community. These events are rarely intimidating and you can often spot Grandmas and grandkids, brothers and sisters, aunts and uncles, moms and dads pushing a stroller, and even the usually moody family teenagers all striving to cross the finish line…yes, the family that runs together stays together.

However, in order to get the full benefit from such friendly competitions, a little bit of preparation is necessary. Do not attempt to run a distance that you are not familiar with, “cold turkey.”  We have put together an easy to follow running training plan to help you compete in your first 5K. Compare notes with your training regimen so far, adjust your last week of workouts, and keep it in mind for your next race.

5k Training Schedule

Week 1

Day 1 — Begin by warming up, lightly jogging for 5 minutes at an easy pace. After warm-up continue into 5 intervals of 5 minutes run alternating with 1 minute walk

Day 2 — begin by warming up, lightly jogging for 5 minutes at an easy pace. After warm-up continue into 5 intervals of 5 minutes run alternating with 1 minute walk

Day 3 — begin by warming up, lightly jogging for 5 minutes at an easy pace. After warm-up continue into 6 intervals of 5 minutes run alternating with 1 minute walk

Day 4 — 30 minutes of biking, swimming, fast walking, followed by 3 sets of 30 alternating lunges and 3 sets of 20 squats

Day 5 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 7 intervals of 5 minutes run alternating with 1 minute walk

Day 6 — rest

Day 7 — 45 minute walk

Week 2

Day 1 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 7 intervals of  5 minutes run alternating with 1 minute walk

Day 2 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 7 intervals of 5 minutes run alternating with 1 minute walk

Day 3 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 8 intervals of 5 minutes run alternating with 1 minute walk

Day 4 — 45 minutes of biking, swimming, fast walking, followed by 3 sets of 30 alternating lunges and 3 sets of 30 squats

Day 5 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 7 intervals of 5 minutes run alternating with 1 minute walk

Day 6 — Rest

Day 7 — 45 minute walk

Week 3

Day 1 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 9 intervals of  4 minutes run alternating with 1 minute walk

Day 2 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 10 intervals of 4 minutes run alternating with 1 minute walk 

Day 3 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 11 intervals of 4 minutes run alternating with 1 minute walk

Day 4 — 45 minutes of biking, swimming, fast walking, followed by 3 sets of 40 alternating lunges and 3 sets of 30 squats

Day 5 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 11 intervals of 3 minutes run alternating with 1 minute walk

Day 6 — Rest

Day 7 — 45 minute walk

Week 4

Day 1 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 12 intervals of  3 minutes run alternating with 1 minute walk

Day 2 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 13 intervals of 3 minutes run alternating with 1 minute walk 

Day 3 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 14 intervals of 2 minutes run alternating with 1 minute walk

Day 4 — 45 minutes of biking, swimming, fast walking, followed by 3 sets of 40 alternating lunges, 3 sets of 40 squats, and 20 push-ups

Day 5 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 15 intervals of 2 minutes run alternating with 1 minute walk

Day 6 — Rest

Day 7 — 45 minute walk

Week 5

Day 1 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 16 intervals of  2 minutes run alternating with 1 minute walk  , followed by a 10 minutes run-only

Day 2 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 18 intervals of 1 minute run alternating with 1 minute walk, followed by a 10 minutes run-only

Day 3 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 20 intervals of 1 minute run alternating with 1 minute walk, followed by a 12 minutes run-only

Day 4 — 45 minutes of biking, swimming, fast walking, followed by 3 sets of 50 alternating lunges, 3 sets of 50 squats, and 20 push-ups

Day 5 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 20 intervals of 1 minute run alternating with 1 minute walk, followed by a 12 minutes run-only

Day 6 — Rest

Day 7 — 45 minute walk

Week 6

Day 1 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 22 intervals of  1 minute run alternating with 1 minute walk  , followed by a 10 minutes run-only

Day 2 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 23 intervals of 1 minute run alternating with 1 minute walk, followed by a 10 minutes run-only

Day 3 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 24 intervals of 1 minute run alternating with 1 minute walk, followed by a 12 minutes run-only

Day 4 — 45 minutes of biking, swimming, fast walking, followed by 3 sets of 50 alternating lunges, 3 sets of 50 squats, and 20 push-ups

Day 5 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up continue into 25 intervals of 1 minute run alternating with 1 minute walk, followed by a 5 minutes run-only

Day 6 — Rest

Day 7 — 45 minute walk

Week 7

Day 1 — warm-up for 10 minutes lightly jogging then run for 26 minutes

Day 2 — warm-up for 10 minutes lightly jogging then run for 28 minutes

Day 3 — warm-up for 10 minutes lightly jogging then run for 30 minutes

Day 4 — 45 minutes of biking, swimming, fast walking, followed by 3 sets of 50 alternating lunges, 3 sets of 50 squats, and 20 push-ups

Day 5 — warm-up for 10 minutes lightly jogging then run for 30 minutes

Day 6 — Rest

Day 7 — 45 minute walk

Week 8

Since your first 5K is going to be this week your training will be a slightly lighter not to over-fatigue your body. It is important that you eat a diet rich in complex carbohydrates, drink plenty of water, get 7/8 hrs of sleep per night and get to your race well rested and properly nourished.

Day 1 — begin by warming up, lightly jogging for 10 minutes at an easy pace. After warm-up run-only for 25 minutes

Day 2 — 40 minutes of biking, swimming, or fast walking

Day 3 — begin by warming up, lightly jogging for about 10 minutes, then continue running for 30 minutes

Day 4 — day before the race… Rest

Day 5 — Race Day…compete and Have Fun!