|
| | |
Goal : to run for 5k (about 3.1 miles)
| week 1 : | Walk 5 mins. |  | Run 1.5 miles | | Walk 3 mins. | | Run 5 mins. | | week 2 : | Walk 5 mins. | | Run 1.75 miles | | Walk 3 mins. | | Run 5 mins. | | week 3 : | Walk 3 mins. | | Run 2 miles | | Walk 3 mins. | | Run 5 mins. | | week 4 : | Walk 3 mins. | | Run 2.25 miles | | Walk 2 mins. | | Run 5 mins. | | week 5 : | Walk 2 mins. | | Run 2.5 miles | | Walk 2 mins. | | Run 6 mins. | | week 6 : | Walk 1 mins. | | Run 3 miles | | Walk 2 mins. | | Run 7 mins. | | week 7 : | Walk 1 mins. | | Run 3.25 miles | | Walk 2 mins. | | Run 7 mins. | | week 8 : | Walk 1 mins. | | Run 3.5 miles | | Walk 2 mins. | | Run 8 mins. |
Try to complete the recommended workout at least three times each week, ideally every other day. Remember
to warm up properly and stretch for at least five minutes after each run. At the end
of this 8-week program, you'll have the endurance and confidence to comfortably complete a 5K race. |
|
|
|
|
