Training For a Road Race

Beginner Training Schedule - 5K

All numbers in the boxes indicate minutes of running or run/walk time.  Everyone needs to work at their own level and ability.  Alternating walking and running is a safe and comfortable way to get started.  As you progress you can begin to decrease the walking time and increase the amount of time you are running.


Week
Sun
Mon
Tues
Wedn
Thurs
Fri 
Sat
1
15
 
15 
 
15
 
25
2
20
 
15 
 
15
 
20
3
25
 
20
 
25 
 
25
4
30
 
25
25
30 
 
25
5
30
 
25
30
25 
 
30
6
35
 
30
35
25 
 
30
7
40
 
30
30
35 
 
30
8
40
 
30 
25
20
 
Race Day
This has been designed for an 8 week training schedule with a Saturday race day. 


TRAINING NOTES:

Keep track in your running log of what you do.  You may do more or less depending upon how you feel.  If you have to switch around days it is OK!  Mix and match as best fits your schedule.  Remember all running should be easy and relaxed. 
Stretch after a 3-4 minute warm-up and stretch afterwards again! 
Running on soft surfaces (grass/fields) some of the time is better for your legs.


*You can RUN ANYWHERE!*
Going away for the weekend?  Going on vacation?  Run and sightsee!!!

but remember:
· It is coolest to run early morning or late evening 
· Do not run in unlit areas alone
· It is easier to run WITH someone
· Before you run, jog for a few minutes to warm up and then stretch. 
After you run jog easy to cool down and stretch again

· DRINK PLENTY OF WATER ON A DAILY BASIS,
NOT JUST WHEN YOU ARE THIRSTY