Monday, July 28, 2014

Run Your Best 5K With This 6 Week 5K Training Plan

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So you wanna run your first 5k? But, the problem is that you absolutely HATE running. Do not worry, you are not alone!

In high school, I was a sprinter on our local track team and did not dare do any distance running.. until I decided to sign up for my first 5k-the annual McGuire's Irish Pub Run. Half of the thousands of people there running it had a beer in hand-at 9:30am-and the other half were dressed in costumes (my husband and I!).

The problem was that I fucking hated running, though later I enjoyed running so much, that I ran up until two days before my due date during pregnancy. I knew I had to run then, to burn off all of those chips & queso I indulged in during my second trimester.

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Though, I had LOTS of fun doing it because my husband waited on my slow ass, I ran it in a horrible 45 minute-ish range and decided that I needed lots of help-and training. I could not even keep my breathing up!

So, I created a mini 5k training plan to prepare me for the next year's race. And I did it religiously.. And did a whole lot better with the next race!

Here is a mini 5k workout plan to get ready for your first race! It will condition your body to get used to running longer distances by doing a little more running each day. Then, after you have mastered the plan, try doing it faster!

It is very simple, nothing special, but gives you a good goal to start with. Each week has its own interval of running. Try to complete it once a morning. If you cannot do it everyday, then try maybe 5 times per week-3 days at the very least!

6 Week 5K Training Plan
Week 1: Run for 5 Minutes; Walk 2 minutes. Repeat for 6 sets.
Week 2: Run for 7 Minutes; Walk 90 seconds. Repeat for 5 sets.
Week 3: Run for 10 Minutes; Walk 1 minute.  Repeat for 4 sets.
Week 4: Run for 15 Minutes; Walk 2 minutes. Repeat for 3 sets.
Week 5: Run for 25 Minutes; Walk 90 seconds. Repeat for 2 sets
Week 6: Run for 30 Minutes! WOOHOO!  Repeat only once.

And always remember this..
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