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Riley's Run for Aortic Health

Below is a 5 week, beginner training plan to prepare for a 5k!  You can also try the Couch 25k Plan, which has an App you can download and follow.  Don't have 5 weeks?  Just jump in at a later week.  Or try an internet search for the number of weeks you have--example:"4 week 5k training plan"


Rule of thumb for ALL beginners--go SLOWER THAN YOU THINK.  If you can't talk, you are running to fast.  Number one mistake beginners make is training to fast--they end up hurt, tired, feeling nauseous, and then ultimately quit running. 


WEEK ONE

Mon Rest
Tue Run 1 min, walk 1 min. Do 10 times
Wed Rest
Thu Run 2 mins, walk 4 mins. Do 5 times
Fri Rest
Sat Rest
Sun Run 2 mins, walk 4 mins. Do 5 times

WEEK TWO

Mon Rest
Tue Run 3 mins, walk 3 mins. Do 4 times
Wed Rest
Thu Run 3 mins, walk 3 mins. Do 4 times
Fri Rest
Sat Rest
Sun Run 5 mins, walk 3 mins. Do 3 times

WEEK THREE

Mon Rest
Tue Run 7 mins, walk 2 mins. Do 3 times
Wed Rest
Thu Run 8 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times

WEEK FOUR

Mon Rest
Tue Run 8 mins, walk 2 mins. Do 3 times
Wed Rest
Thu Run 10 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times

WEEK FIVE

Mon Rest
Tue Run 9 mins, walk 1 min. Do 3 times
Wed Run 12 mins, walk 2 min—Do twice, then run for 5 min
Thu Rest mins
Fri Rest
Sat Race Day!!

On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted before taking some one-minute walk breaks.


 

5k Training Plan for Beginners